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Why You'll Love This one pot high protein lentil soup with beets and seasonal vegetables
- High in Protein: This recipe is packed with protein-rich lentils, making it an excellent option for vegetarians and vegans.
- Easy to Make: This recipe requires minimal preparation and can be cooked in just one pot, making it a great option for busy weeknights.
- Customizable: You can use a variety of seasonal vegetables to make this recipe, so feel free to get creative and experiment with different combinations.
- Nourishing: This recipe is packed with nutrients, including fiber, vitamins, and minerals, making it a great option for a healthy meal.
- Delicious: The combination of flavors and textures in this recipe is absolutely delicious, making it a great option for a special occasion or a cozy night in.
- Make-Ahead: This recipe can be made ahead of time and refrigerated or frozen for later use, making it a great option for meal prep.
- Budget-Friendly: This recipe is very budget-friendly, as it uses affordable ingredients and can be made in large batches.
- Perfect for Meal Prep: This recipe is perfect for meal prep, as it can be portioned out and refrigerated or frozen for later use.
Ingredient Breakdown
The key ingredients in this recipe are lentils, beets, onions, garlic, carrots, celery, and diced tomatoes. The lentils provide a boost of protein and fiber, while the beets add a sweet and earthy flavor. The onions, garlic, carrots, and celery add a depth of flavor and texture, while the diced tomatoes provide a burst of juicy sweetness. When selecting these ingredients, choose fresh and high-quality options to ensure the best flavor and texture. You can also substitute some of these ingredients with similar alternatives, such as using kale instead of spinach or adding other types of protein like tofu or tempeh.
How to Make one pot high protein lentil soup with beets and seasonal vegetables
Chop the onions and garlic into small pieces and sauté them in a large pot over medium heat until they are softened and fragrant.
Add the chopped carrots and celery to the pot and continue to sauté for another 5 minutes, until they are tender.
Add the lentils, broth, and diced tomatoes to the pot, and bring the mixture to a boil.
Reduce the heat to low and simmer the soup for 30-40 minutes, until the lentils are tender and the flavors have melded together.
Add the chopped beets and seasonal vegetables to the pot, and continue to simmer for another 10-15 minutes, until they are tender.
Season the soup with salt and pepper to taste, and serve hot, garnished with fresh herbs and a dollop of yogurt or sour cream if desired.
Tips for Perfect Results
Choose fresh and high-quality ingredients to ensure the best flavor and texture in your soup.
Be careful not to overcook the lentils, as they can become mushy and unappetizing.
Add the beets to the pot at the right time, so they have a chance to cook through and add their sweet and earthy flavor to the soup.
Don't be afraid to experiment with different seasonal vegetables to find the combination that works best for you.
Use the right amount of broth to achieve the perfect consistency in your soup.
Common Mistakes to Avoid
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Not Rinsing the Lentils: Failing to rinse the lentils before cooking can result in a gritty or sandy texture in the soup.
Fix: Rinse the lentils thoroughly before cooking to remove any impurities or debris.
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Overcooking the Vegetables: Overcooking the vegetables can result in a mushy or unappetizing texture in the soup.
Fix: Cook the vegetables until they are tender but still crisp, then remove them from the heat.
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Not Seasoning the Soup: Failing to season the soup can result in a bland or unappetizing flavor.
Fix: Season the soup with salt, pepper, and any other desired herbs or spices to achieve the perfect flavor.
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Not Using the Right Type of Broth: Using the wrong type of broth can result in an unappetizing flavor or texture in the soup.
Fix: Use a high-quality broth that is low in sodium and made with wholesome ingredients.
Variations & Substitutions
To make a vegan version of this recipe, simply omit the yogurt or sour cream and use a non-dairy alternative instead.
To make a gluten-free version of this recipe, simply use gluten-free broth and be sure to check the ingredients of any store-bought broth or spices.
To make a spicy version of this recipe, simply add some diced jalapenos or red pepper flakes to the pot.
To make a low-sodium version of this recipe, simply use low-sodium broth and be sure to check the ingredients of any store-bought broth or spices.
Storage & Make-Ahead
This soup can be stored at room temperature for up to 2 hours. After that, it's best to refrigerate or freeze it to prevent bacterial growth.
This soup can be stored in the refrigerator for up to 5 days. Simply cool it to room temperature, then transfer it to an airtight container and refrigerate.
This soup can be frozen for up to 3 months. Simply cool it to room temperature, then transfer it to an airtight container or freezer bag and freeze.
Frequently Asked Questions
Can I make this recipe ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use canned lentils instead of dried?
While canned lentils can be convenient, they are often higher in sodium and may not have the same texture as cooked dried lentils. If you do choose to use canned lentils, be sure to rinse them thoroughly and adjust the seasoning accordingly.
Can I add other types of protein to this recipe?
Yes! You can add other types of protein such as cooked chicken, tofu, or tempeh to this recipe. Simply adjust the cooking time and seasoning accordingly.
Can I use different types of broth?
Yes! You can use different types of broth such as chicken or beef broth, or even a combination of broths. Simply adjust the seasoning accordingly and be sure to check the ingredients for any allergens or sensitivities.
Can I serve this recipe as a main course?
Yes! This recipe can be served as a main course, especially if you add some crusty bread or a side salad. It's also a great option for a weeknight dinner or a special occasion.
Can I make this recipe in a slow cooker?
Yes! You can make this recipe in a slow cooker. Simply brown the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours.
one pot high protein lentil soup with beets and seasonal vegetables
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 medium beets, peeled and chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, chopped
- 2 stalks celery, chopped
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup chopped fresh parsley
Instructions
- Step 1: Sauté the onion and garlic. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
- Step 2: Add the beets and cook until tender. Add the chopped beets to the pot and cook for 5-7 minutes, until they start to soften. Season with salt and pepper to taste.
- Step 3: Add the lentils, diced tomatoes, and vegetable broth. Add the rinsed lentils, diced tomatoes, and vegetable broth to the pot. Stir to combine, then bring the mixture to a boil.
- Step 4: Reduce heat and simmer. Reduce the heat to low and simmer the soup, covered, for 20-25 minutes, until the lentils are tender.
- Step 5: Add the chopped carrots and celery. Add the chopped carrots and celery to the pot and continue to simmer for an additional 10-15 minutes, until the vegetables are tender.
- Step 6: Season with thyme and serve. Stir in the dried thyme and season the soup with salt and pepper to taste. Serve hot, garnished with chopped fresh parsley.
Recipe Notes
- Storage tip: Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
- Make ahead: This soup can be made ahead and refrigerated or frozen for later use.
- Substitution: Swap the beets for other root vegetables, such as carrots or parsnips, if desired.
- Pro tip: For an extra boost of protein, add cooked chicken or tofu to the soup.
