Nutrition balance score
Great
Glycemic Index
31
Low
Glycemic Load
14
Moderate
Nutrition per serving
Calories252.2 kcal (13%)
Total Fat3.9 g (6%)
Carbs43.6 g (17%)
Sugars4.3 g (5%)
Protein14.9 g (30%)
Sodium126 mg (6%)
Fiber8.5 g (30%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 ½ cupscarrots
peeled and chopped
1 cupcelery
chopped
4 cupsno-salt-added vegetable broth
or low sodium
1 cupred lentils
rinsed and drained
¾ teaspoonground coriander
1 teaspoonground cumin
3 tablespoonsraw cashews
or 1 1/2 tablespoons raw cashew butter
¼ cupfresh lemon juice
1 headbaby bok choy
chopped, could substitute 2 cups chopped greens, such as kale or spinach
2 tablespoonsparsley
chopped
pepper
to taste
Instructions
Step 1
Place carrots, celery, vegetable broth, lentils, coriander and cumin in a pot and bring to a boil. Reduce heat, cover and simmer for forty minutes or until lentils and vegetables are tender.
In a blender or food processor, blend 1 cup of the soup with cashews and lemon juice. Return to pot along with kale and heat until greens are wilted. Season with black pepper.
Tip: Steam or water saute fresh vegetables. If desired, saute with fresh chopped garlic or onion. Season with lemon, balsamic vinegar and/or your choice of herbs, spices or a no-salt seasoning blend. For some heat, add red pepper flakes, cayenne pepper or black pepper.
