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RELATED RECIPES
Tomato Potato Soup
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Rustic Root Vegetable & Lentil Stew
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45 minutes
3
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
lentil
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Fiber as 79.2% (as a percentage of RDA).
 
You'll likely need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.9% of RDA
• Calories: 20.3% of RDA
• Carbs: 24.5% of RDA
• Fat (total lipid): 4.6% of RDA
• Fiber: 79.2% of RDA
• Fructose: 4.1% of RDA
• Protein: 20.5% of RDA
• Sodium: 62.2% of RDA
• Sugar: 47.1% of RDA
• Vitamin A (IU): 303% of RDA
• Vitamin B6: 36.3% of RDA
• Vitamin C: 51.7% of RDA
• Iron: 3.3% of RDA
• Magnesium: 32.7% of RDA
• Manganese: 31.3% of RDA
• Niacin: 24.0% of RDA
• Potassium: 40.5% of RDA
• Zinc: 24.2% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
INGREDIENTS
Amount
Measure
Ingredient
 
1
tsp
 
1/2
whole
chopped.
 
3
cloves
minced.
 
2
cups
 
4
cups
 
1
tbsp
 
1
tsp
 
1
leaf
 
2
stalks
 
1
cup
frozen.
 
3
cups
cooked.
 
1
pinch
 
1
pinch
 
2
whole
coarsly chopped.
 
1
whole
coarsly chopped.
 
1
whole
coarsly chopped.
 
1
whole
coarsly chopped.
 
 
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PREPARATION
1.
Place the olive oil and onion in a medium or large saucepan and sauté over medium heat until the onions are translucent. Then add the garlic and stir for about 30 seconds.
2.
Add the vegetable broth, water, and tomato paste and bring the pot to a boil.
3.
To the pot, stir in the veggies, pre-cooked lentils and spices. Simmer on low for 20-25 minutes or until the vegetables are tender. Remove the bay leaf and discard.
4.
For a thicker soup, use an immersion blender after turning the fire off on half of the soup mixture. Then return to the pan, mix and reheat if needed.
5.
Stir in additional salt, pepper or garlic powder to taste, if you'd like.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
Serve alongside your favorite crackers or with a slice of freshly baked bread.
2.
The beets may take a bit longer to soften up when heated. You can make these pieces smaller than your potatoes and turnips to reduce cooking time.
3.
Root vegetable quantities (carrots, potatoes, beets, and turnips) will vary depending on your taste.
 
 
NUTRITION
This recipe has the following nutrient totals:
Calories 405
Protein 23.0 g
Carbohydrates 67.3 g
Iron 0.63 mg
Fiber 22.2 g
Calcium 38.8 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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