Lemony Lentil & Cauliflower Cup Soup Is an Easy High-Fiber Lunch Idea
2024/01/14

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Active Time:

20 minutes

Total Time:

30 minutes

Servings:

3 servings

Nutrition Profile:

Sesame-Free

Diabetes-Appropriate

Nut-Free

Dairy-Free

Soy-Free

High-Fiber

Vegan

Vegetarian

Egg-Free

Ingredients:

- 1 tablespoon of extra-virgin olive oil

- 2 cups of chopped cauliflower florets

- 3/4 cup of chopped yellow onion

- 2 teaspoons of minced garlic

- 1/4 teaspoon of salt

- 2 tablespoons of water

- 1 cup of cooked bulgur

- 1 cup of cooked lentils

- 3 tablespoons of chopped fresh cilantro

- 2 tablespoons of mild harissa paste

- 1 tablespoon of lemon juice

- 3 slices of lemon

- 3 cups of reduced-sodium vegetable broth

Directions:

1. Heat the olive oil in a large nonstick skillet over medium heat.

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2. Add the cauliflower and onion to the skillet. Cook, stirring occasionally, until they are lightly browned and starting to soften. This should take about 10 minutes.

3. Stir in the garlic and salt. Cook, stirring often, until fragrant. It should take about 1 minute.

4. Add water to the skillet. Cover and cook, without stirring, until the cauliflower is tender. It should take about 5 minutes. Remove from heat.

5. Divide the cooked bulgur and lentils among 3 (1-pint) canning jars or microwaveable airtight containers.

6. Top each jar with 1/2 cup of the cauliflower mixture, 1 tablespoon of cilantro, 2 teaspoons of harissa paste, 1 teaspoon of lemon juice, and 1 slice of lemon.

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7. Cover the jars and refrigerate for up to 3 days.

8. To prepare 1 jar of soup, add 1 cup of vegetable broth to the jar. Microwave, uncovered, on High in 1-minute intervals, stirring between each, until the soup is steaming hot. This should take 2 to 3 minutes. Let it cool for 5 minutes before serving.

To make ahead:

Prepare through Step 2. Cover the jars and refrigerate for up to 3 days.

Equipment:

3 (1-pint) canning jars or microwaveable airtight containers

Nutrition Information:

Serving Size: 1 1/2 cups

Calories: 221

Fat: 5g

Saturated Fat: 1g

Cholesterol: 0mg

Carbohydrates: 35g

Total Sugars: 7g

Added Sugars: 0g

Protein: 10g

Fiber: 10g

Sodium: 415mg

Potassium: 575mg

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