Creamy lentil spinach soup
Nutrient content per person: Calories 327 kcal Carbs 57 g Fat 5 g Protein 18 g
Health benefits of spinach:
* The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health, as well as supplying minerals and vitamins.
* Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. Magnesium also plays a part in hundreds more biochemical reactions that occur in the body.
* Due to its high potassium content, spinach is recommended for people with high blood pressure.
* Spinach is high in fiber and water, both of which help to prevent constipation and promote a healthy digestive tract.
Recipe for 4
250 g of dried green lentils
3 celery stems
6 frozen spinach cubes
3 cloves of garlic
1 tablespoon maple syrup
1 tablespoon oil
1 tablespoon lemon pepper
1 teaspoon cayenne pepper
1/2 teaspoon of iodized salt
3 bay leafs
If you want the soup to cook faster, soak the lentils in water overnight.
To begin, wash and clean the vegetables. Cut the potatoes, celery, onion, and garlic into small pieces. Heat the pot on the stove with oil. When the oil is hot add onion, garlic, and celery. Fry in a little water to prevent the onion from burning to the bottom.
After heating for 5 minutes add lemon pepper, cayenne, and salt. Stir and fry for another 2-3 minutes. Then add the diced potatoes. Add half a cup of water to the pot and cover. Let it boil for 5 minutes. Make sure the potatoes do not burn to the bottom and add more water if necessary. After that, add (soaked and) washed lenses. Pour 1 liter of water into the pot. Put the lid on the pot and let it boil for another 15 minutes.
Now add the bay leaves, spinach and maple syrup to the soup. Boil the soup for another 15 minutes. If the potatoes are soft, turn off the stove and let the soup stew for a few minutes. Remove the bay leaves from the soup and place half the soup in the food processor.
Puree for creamy soup consistent and then pour back into the pot. This keeps the soup creamy but also contains nice bite-sized pieces. Pour the soup into a bowl, garnish with parsley leaves, nutritional yeast, and cayenne pepper. Nice protein-rich soup. Bon Appetit!
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