What should I cook for dinner? To be a healthy and balanced meal – vegan and gluten-free, but to prepare quickly and easily? This is what I ask myself every day regardless of the natural seasons outside. And since time is precious in our busy lives, and it’s important for us to eat home-cooked healthy and balanced vegan gluten-free food, I use a little trick – I make a list of our weekly menu in advance. This way I know what I will cook every day and I can shop in advance for the products I need in the right quantities – this saves me money and time.
And why soup for dinner? On cool evenings, I like to eat a delicious and warming soup made with lots of vegetables. And for a healthy and balanced vegan meal, I just need legumes and gluten-free grains, as well as a few seasonal vegetables. The easiest and fastest way to make red lentil soup is by adding hot water and fast-cooking vegetables.
I often prepare the recipe for Lentil soup “Golden Autumn” at this time of the year – a delicious healthy and balanced dish for a light warming dinner! I combine red lentils with peeled millet as they have the same texture when cooked and the two flavors complement each other perfectly. Zucchini and red onion add a slight sweetness that contrasts with the slight acidity from the tomatoes. I add purple eggplant – it gives a gentle creaminess after cooking and gives depth to the flavors. I make my own mix of spices that give a slight Indian flavor to the lentil soup. When cooking, I do not add extracted oil, but at the end I add home-made hemp milk for healthy fats and enough Magnesium.
A bowl of warm Lentil soup “Golden Autumn” served alongside a fresh salad of seasonal vegetables – the perfect healthy and balanced vegan gluten-free dinner from our autumn menu.
If you like spicy food, before serving, sprinkle the top of the lentil soup with chili flakes or thinly sliced chili peppers.
One portion of 400g. Lentil soup “Golden Autumn” contains 229.56 kcal, 14.12g of protein and 29.86g of carbohydrates, 5.98g of fat and 5.96g of fiber.
Lentil Soup “Golden Autumn”Course: Recipes, Soups
Red lentil soup and autumn vegetables
120 g red lentils
160 g red tomatoes
140 g zucchini
100 g eggplant
80 g red onion
50 g sweet red peppers
1200 ml filtered water hot
5 g red pepper powder
3 g ground coriander seeds
3 g turmeric powder
2 g ginger powder
1 g ground black pepper
1 g ground cumin
1 g cardamom green ground
1 g fenugreek powder
40 g peeled millet
8 g Himalayan pink salt
can be replaced with any other salt
20 g fresh celery leaves
can be replaced with basil leaves
- hemp milk
40 g peeled hemp seeds
100 ml filtered water
- With a kitchen scale and a measuring cup, I weigh all the ingredients separately. I wash the vegetables and dry them, cut them into cubes of about 1 cm each. I wash the red lentil seeds and drain them well.
- In a pot with a lid, I put the washed red lentils and the hot water, add the chopped vegetables – zucchini and peppers , eggplant and red onion. I put the pot on the stove and turn on the highest level of heat. I wait for it to boil and after 15 minutes, when the lentils have started to boil, I put the chopped tomatoes and the peeled millet. I add all the spices without the salt and the chopped celery leaves. Reduce the heat to medium heat and stir occasionally. After about 15 minutes, when the lentils and millet are cooked, I turn off the heat and leave the pot aside.
- In the jug of the blender I put the weighed amount of peeled hemp seed and the filtered water, blend until a smooth homogeneous mixture is obtained. I pour the hemp milk prepared in this way into the slightly cooled soup. I add the chopped celery leaves and the Himalayan salt, mix well and let it cool for another 5 minutes.
- I put the Lentil soup in appropriate bowls and serve for dinner together with olives and pickled hot peppers.
- The completely cooled soup can be stored in the refrigerator for up to 2 days.
- Nutritional value per 100g. product:
- Energy value – 57.39 kcal
- Proteins – 3.53 g
- Carbohydrates – 7.46 g
- Fat – 1.49 g
- Fiber – 1.49 g