|2 servings||calories per servings 560||protein serving 22 g||carbs per serving 76 g||total fat per serving 21 g|
Sometimes all you want is a simple, satisfying soup and salad for dinner. Whether served as a rustic, chunky soup or processed in a blender into a smooth purée, this hearty vegan dish is filling and comforting. The salad, a tart-sweet surprise of pungent arugula, tangy apple and candy-like dates, can be served on the side or placed in the bowl as a garnish.
|Nutrition Facts||/ Per Serving|
|Total Fat||21 g|
|Saturated Fat||3 g|
|Trans Fat||0 g|
|Total Carbohydrates||76 g|
|Dietary Fiber||22 g|
MISE EN PLACE
• Thinly slice celery. Peel, halve and thinly slice shallots. Peel and mince garlic. Finely chop celery, shallot and garlic together.
• Quarter apple. Cut away core and seeds. Thinly slice each quarter lengthwise. Stack slices, and cut crosswise into fat matchsticks.
• Halve and thinly slice dates.
• Pick and roughly chop parsley leaves.
• Cut or tear arugula into bite-size pieces.
• Place a saucepan over medium-low heat. Add 2 teaspoons cooking oil and celery mixture. Cook, stirring, until vegetables are translucent, 3-4 minutes.
• Add lentils, bouillon cube, 4 cups water, Bragg Liquid Aminos, 1/2 teaspoon kosher salt and celery seed. Increase heat to medium-high.
• When mixture simmers, reduce heat to a low simmer. Cook, stirring occasionally, until lentils are very soft, 10-12 minutes.
While soup cooks, in a bowl, combine apple, dates, parsley, 1 tablespoon olive oil, vinegar and kosher salt to taste.
• Taste soup, and adjust seasoning as desired with kosher salt.
• If you have a blender, you can purée soup to your desired consistency.
• If soup seems too thick, add a little water; if it seems too thin, simmer a few minutes more.
Tip: If you have a stand blender, avoid splattering hot soup by opening the steam vent in the lid and processing in small batches.
Add arugula to apple-date mixture, and toss gently to combine. Taste and adjust seasoning as desired.
• Divide soup between 2 bowls. Serve with salad atop the soup or on the side.
• Drizzle soups with a total 1 tablespoon olive oil, and enjoy!
With a degree in Journalism from the University of South Carolina, Robert Lupo has worked in restaurant kitchens from his hometown of Columbia, SC, to Atlanta, GA, including Motor Supply Company, The Globe in Tech Square, Eclipse di Sol, Aria, Brick Store Pub, and Leon’s Full Service. In 2012, he founded the vegetarian Sherrywood Supper Club in Atlanta, where he lives with his wife. Lupo currently works for the Atlanta Neighborhood Charter School, on the Nutrition staff.Learn More...