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Why You'll Love This onepot high protein lentil and beet soup with garlic and herbs
- High in Protein: This recipe is packed with protein from the lentils, making it an excellent option for vegetarians and vegans.
- Easy to Make: This recipe is a one-pot wonder, making it easy to cook and clean up.
- Customizable: You can customize this recipe to your taste by adding your favorite herbs and spices.
- Nutritious: This recipe is packed with nutrients from the lentils, beets, and herbs, making it an excellent option for a healthy meal.
- Make-Ahead: This recipe can be made ahead of time and stored in the refrigerator or freezer for later use.
- Cost-Effective: This recipe is budget-friendly and can be made with ingredients that are easily accessible.
- Delicious: This recipe is not only nutritious but also delicious, making it a great option for a weeknight dinner or a weekend meal prep.
- Perfect for Meal Prep: This recipe is perfect for meal prep, as it can be stored in the refrigerator or freezer for later use.
Ingredient Breakdown
The key ingredients in this recipe are lentils, beets, garlic, and herbs. Lentils are an excellent source of protein, fiber, and minerals, making them a great addition to a healthy diet. Beets add a sweet and earthy flavor, while garlic provides a depth of flavor that's hard to resist. Herbs such as thyme and rosemary add a fresh and aromatic flavor to the soup. When selecting these ingredients, choose fresh and high-quality options to ensure the best flavor and texture. You can also customize this recipe by adding your favorite herbs and spices to suit your taste.
How to Make onepot high protein lentil and beet soup with garlic and herbs
Heat 2 tablespoons of olive oil in a large pot over medium heat.
Add 1 onion, 3 cloves of garlic, and 2 cloves of minced ginger to the pot. Sauté until the onion is translucent, about 5 minutes.
Add 2 medium beets, peeled and diced, to the pot. Sauté for an additional 2 minutes.
Add 1 cup of brown or green lentils, rinsed and drained, and 4 cups of vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
Add 2 sprigs of fresh thyme and 1 sprig of fresh rosemary to the pot. Simmer for an additional 5 minutes, or until the herbs are fragrant.
Season the soup with salt and pepper to taste. Serve hot, garnished with fresh herbs and a dollop of yogurt or sour cream, if desired.
Tips for Perfect Results
Fresh herbs add a bright and fresh flavor to the soup. Use them sparingly, as they can be potent.
Lentils can become mushy if overcooked. Cook them until they're tender, but still retain some texture.
A squeeze of fresh lemon juice or a splash of vinegar can add brightness and balance to the soup.
Add a pinch of cumin, coriander, or paprika to give the soup a unique flavor.
Try using golden or chioggia beets for a different flavor and texture.
Add some crusty bread or a side salad to make the soup a complete meal.
This soup freezes beautifully. Simply thaw and reheat when you're ready for a delicious meal.
Add your favorite ingredients or spices to make the soup your own.
Common Mistakes to Avoid
-
Not Rinsing the Lentils:
Fix: Rinse the lentils before cooking to remove any debris or impurities.
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Overcooking the Beets:
Fix: Cook the beets until they're tender, but still retain some texture.
-
Not Seasoning Enough:
Fix: Season the soup with salt, pepper, and herbs to taste.
-
Not Using Fresh Herbs:
Fix: Use fresh herbs for the best flavor and aroma.
Variations & Substitutions
Add some diced jalapeños or red pepper flakes to give the soup a spicy kick.
Roast the beets in the oven before adding them to the soup for a deeper flavor.
Use chickpeas or cannellini beans instead of lentils for a different texture and flavor.
Use a vegan broth and omit the yogurt or sour cream for a vegan-friendly option.
Cook the soup in a slow cooker for a hands-off and convenient option.
Cook the soup in an Instant Pot for a quick and pressure-cooked option.
Storage & Make-Ahead
Store the soup at room temperature for up to 2 hours. After 2 hours, refrigerate or freeze the soup to prevent bacterial growth.
Store the soup in the refrigerator for up to 5 days. Reheat the soup to an internal temperature of 165°F (74°C) before serving.
Store the soup in the freezer for up to 3 months. Thaw the soup overnight in the refrigerator and reheat to an internal temperature of 165°F (74°C) before serving.
Frequently Asked Questions
Can I make this 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?
While canned lentils can be convenient, they can also be high in sodium and may not have the same texture as cooked lentils. If you do choose to use canned lentils, drain and rinse them before adding them to the soup.
Can I add other ingredients to the soup?
Yes! This recipe is highly customizable. Feel free to add your favorite ingredients, such as diced vegetables, cooked sausage, or a can of diced tomatoes.
Is this recipe vegan?
This recipe can be vegan if you use a vegan broth and omit the yogurt or sour cream. Simply substitute with a non-dairy yogurt or sour cream alternative.
Can I freeze the soup?
Yes! This soup freezes beautifully. Simply thaw and reheat when you're ready for a delicious meal.
How do I reheat the soup?
Reheat the soup to an internal temperature of 165°F (74°C) before serving. You can reheat the soup on the stovetop, in the microwave, or in the oven.
Can I make this recipe in a slow cooker?
Yes! This recipe can be made in a slow cooker. Simply sauté the aromatics, add the lentils, beets, and broth, and cook on low for 6-8 hours.
Can I make this recipe in an Instant Pot?
Yes! This recipe can be made in an Instant Pot. Simply sauté the aromatics, add the lentils, beets, and broth, and cook on high pressure for 10-15 minutes.
onepot high protein lentil and beet soup with garlic and herbs
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 medium beets, peeled and diced
- 3 cloves garlic, minced
- 1 medium onion, chopped
- 2 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 2 tablespoons chopped fresh parsley
- 1/4 cup chopped fresh dill
Instructions
- Step 1: Sauté the onion and garlic. Heat the 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 diced beets to the pot and cook for 10-12 minutes, until they start to tenderize. Stir occasionally to prevent burning.
- Step 3: Add the lentils, broth, and diced tomatoes. Add the rinsed lentils, vegetable broth, and diced tomatoes 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 for 20-25 minutes, until the lentils are tender and the soup has thickened slightly.
- Step 5: Season with thyme, salt, and pepper. Stir in the dried thyme, salt, and pepper. Taste and adjust the seasoning as needed.
- Step 6: Serve and garnish. Ladle the soup into bowls and garnish with chopped fresh parsley and dill. Serve hot, with a side of crusty bread or crackers if desired.
- Step 7: Store leftovers. Let the soup cool, then refrigerate or freeze for later use. Reheat and serve as needed.
- Step 8: Make ahead. The soup can be prepared up to a day in advance and refrigerated overnight. Reheat and serve as needed.
Recipe Notes
- Storage tip: Let the soup cool, then refrigerate or freeze for later use. Reheat and serve as needed.
- Make ahead: The soup can be prepared up to a day in advance and refrigerated overnight. Reheat and serve as needed.
- Substitution: Swap the green or brown lentils for red or yellow lentils if desired. Adjust the cooking time as needed.
- Pro tip: For an extra boost of flavor, add a squeeze of fresh lemon juice to the soup before serving.
- Variation: Add diced bell peppers or zucchini to the soup for added flavor and nutrients.
- Dietary note: This recipe is vegetarian and vegan-friendly, but can be adapted to suit other dietary needs. Simply omit or substitute ingredients as needed.
