InstaSoul Satisfying Lentil Soup

Updated: 6 days ago

Nourishing, easy to prep in the Instant Pot and versatile when you have all the staples on hand. My spin. I repurposed leftover sugo (bolognese homemade sauce) & used a lentil medley (black, red, brown & golden) but you can use any color lentil. Lentils are high in iron, folate & fiber (both soluble & insoluble) which means happy gut and happy moving waste through. You also get a good dose of plant-based protein.  Loaded with additional veggies so the meal can accommodate a variety of additional vegetables if you are trying to clean up the fridge. Be Creative! Prep, set and forget with the magic pot. 

In the Mix:

3 tbsp EVOO, coconut or avocado oil

3 garlic cloves, pressed and minced

1 large shallot or 1 small red or yellow onion, diced

3 carrots, diced

3 celery stalks, diced

Small zucchini (or 1/2 large one), diced

2-3 heaping cups spinach, kale (if you don’t have no worries, you already have a fair amount of phytonutrients) or use pea shoots for garnish

3 tsp of Italian Seasoning (dry) or fresh chopped (1/2 cup, chopped & loosely packed)

1/2 tsp salt

fresh black pepper ( to finish)

Red pepper flakes (optional to finish)

1 cup lentils, rinsed

1 1/2 tbsp balsamic vinegar

4 cups low-sodium chicken or veggie broth. Homemade if you can.

1 1/2 cups homemade sauce if you have on hand (I usually batch Bolognese sauce the week), can also be marinara or use one 15 ounce can diced tomatoes (I use fire roasted).

How to:

• Press sautée setting on your Instant Pot & heat oil, then shallots (or onions), cook for 2 minutes or until translucent, add garlic, cook until fragrant.

•Add carrots, celery, zucchini and sautée until tender (about 3 mins)

•Add Italian seasoning blend, sautée another minute or so.

•Add lentils, broth, diced tomatoes or sauce, and balsamic vinegar. Stir to combine. •Cancel sautée setting.

•Secure lid, seal pressure valve. Select manual pressure cook function & set time for 5 minutes at high pressure. This doesn’t include the time it takes to build pressure which is about 15 minutes. Then the cook time begins.

• When cooking time ends, let pressure release naturally for 15 minutes. Then vent, release any pressure left In the pot. Don't let sit beyond that otherwise it will turn to Dahl.

• Open pot, stir in spinach if you are using.  Let sit for a few minutes to wilt or garnish bowls with microgreens, pea shoots or parsley.

•Add some grated parmesan or nutritional yeast (optional).

Bonus Tip: Add chicken sausage diced for added protein if you are not using Bolognese sauce or marniara sauce.

Stove Top Version: Use a Dutch oven or pot of choice. Add oil, then follow cooking steps above, once you add lentils to liquid, bring to a boil, cover and let simmer for 25-30 minutes or until lentils are tender.

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