This lentil and vegetable soup recipe ushers in a warm welcome to fall. However, don’t let the fact that it’s vegan fool you. Loaded with satiating protein, this soup fills the tank! Soup balms the soul’s ails, and this one is one of our new favorites. I found it in Sam Kuma’s High Protein Vegan Cookbook and, like many recipes, modified it to make it my own.
It’s deceptively low calorie but has almost as much protein as a 4 oz Omaha Steak Filet. However, it also has lots more fiber, iron, calcium, and vitamin A. This soup tastes delicious and is good for you.
High Protein Vegan Cookbook
Like all of Sam Kuma’s books, this High Protein Vegan Cookbook contains no photos or nutritional information. It is, however, a good decent high protein vegan recipe collection.
Sam Kuma dispells the myth that vegans have a difficult time eating enough protein. The book begins with a one-page no-frills non-preachy introduction expounding upon the benefits of a vegan diet, defining “vegan,” and a cursory discussion of protein’s importance in building muscles.
While the book is a bit short on information, Kuma loads High Protein Vegan Cookbook with over 60 gluten free, high protein vegan recipes. In eight chapters he covers:
- Soups and Chili’s
- Main Course
- Side Dishes
However, just in case you crave information, Sam Kuma includes a download link to his more comprehensive book: Vegan Living – A Healthy Beginning.
Lentil and Vegetable Soup Recipe
My husband and I love lentils, so I had to try this recipe first. As usual, I heavily modified this recipe to suit my family’s tastes. Since neither of us enjoys rutabaga and I couldn’t locate celeriac in our store, I substituted turnips and celery. Also, David dislikes kale, so I added spinach. Kale needs more stovetop time, so I add spinach at the end. If you prefer kale, remove the leaves and save the stems for homemade veggie broth, and add kale to the pot when you add the broth.
Additionally, the author suggests soaking your lentils, however, the Publix Greenwise packaging indicates their lentils do not require soaking. So, be sure to read the label on yours.
We enjoy hosting parties and my husband and I are both avid gamers. You can find me on PS4 as SunshineFlaGirl. We also play tabletop RPGs and eurogames.
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