• prep: 20 min
  • cook: 35 min
  • total: 55 min
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  • servings:
  • Summary

    This luxurious, comforting Golden French Lentil Soup is truly a meal in a bowl! It's loaded with protein-packed lentils, vegetables, greens, and warming spices. Serve it as the main course with crusty whole grain bread for a healthy, filling, vegan and gluten-free meal the whole family will love.

    Ingredients

    • ½ cup raw cashews, or ¼ cup plus 2 tablespoons raw sunflower seeds
    • 2 cups water
    • 2 tbsp extra-virgin olive oil
    • 1 large onion, diced
    • 4 large cloves garlic, minced
    • 1 to 1½ tsp fine sea salt, to taste, plus a couple pinches
    • 2 medium carrots, diced (1 heaping cup)
    • 2 stalks celery, diced (3/4 cup)
    • 2 tsp ground cumin
    • 1½ tsp dried thyme
    • 1 tsp ground turmeric
    • 1 (14-oz) can of diced tomatoes, with juices
    • ¾ cup uncooked French green lentils, picked over and rinsed (I used brown lentils)
    • 4 cups low-sodium vegetable broth
    • 3 cups stemmed and chopped Swiss chard or kale leaves
    • Freshly ground black pepper
    • 1 to 2 teaspoons white wine vinegar, to taste (I used balsamic vinegar)

    Instructions

    Click Here For Step-By-Step Instructions

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    Taste Profile

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 86 % Daily Value *
    • Total Fat: 5 g 7.19%
    • Saturated Fat: 1 g 3.24%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1535 mg 63.97%
    • Calcium: 51 mg 5.1%
    • Potassium: 216 mg 6.18%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 14.06%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 9 g %
    • Dietary Fiber: 3 g 12.92%
    • Sugar: 3 g
    • Protein: 3 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 71.13%
    • Vitamin C 10.56%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq