Lemon Orange Protein Soup, with Lots of Lentils, Chickpeas and a Touch of Coconut
Even though winter is taking its time this year, I think we can officially open the soup season.
Like every year, as soon as winter arrives, I place a giant pot on the stove and cook a massive batch of soup that lasts for two or three days.
This time I decided to combine a classic "orange soup"—which contains lots of orange vegetables and has a slightly sweet flavor—with legumes like red lentils and chickpeas.
This isn't a soup that needs to cook for hours, you don't need to remember to soak the legumes the night before, and most importantly, it's rich in protein, so you can eat it as a full meal and stay satisfied.
There's nothing better than making a huge pot like this to share with someone you love or to devour alone while watching Netflix.
The Vegan Toning Challenge is Launching
And Protein
A Bit About Orange Protein Soup
The base of the soup is orange vegetables like sweet potato, carrot, and pumpkin (well, it is an orange soup, right?). You don't have to use these specific vegetables, but if you swap them, there's a good chance the soup won't be orange.
As a welcome addition of protein, dietary fiber, antioxidants, and complex carbohydrates, I added red lentils. They are wonderful in soups because they don't require soaking and they melt into the soup, creating a perfect texture.
A decent boost of protein also comes thanks to the chickpeas. Honestly, since I've had no time for anything lately, I used a can along with its liquid!
Just to reassure you, there are no preservatives in canned chickpeas, and I have no fundamental problem using canned food. Opening a can of chickpeas is a great shortcut in my opinion.
Don't want chickpeas? No problem, you can replace them with any other canned legume like white beans, lentils, etc.
Of course, you can also make the soup with frozen chickpeas or ones you cooked yourself beforehand.
To give it a unique lemony flavor, I added a tablespoon of preserved lemon. Not a fan? You don't have to include it.
To make the soup slightly creamy, I used a bit of coconut liquid, which is like coconut cream but lower in fat.
Nutritional Values per Bowl
One soup bowl out of 5, weighing 400g (estimate, does not include liquid evaporated during cooking):
- 373 kcal
- 14g protein
- 59g carbohydrates
- 9g fat
Have leftover lentils? Why not make red lentil patties?
![\"Orange](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/6a4c9469d2cb77c0.jpg\")
Orange Protein Soup
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- \t\t\t\t\t\t\t\t\t\t1 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tchopped onion \t\t\t\t\t\t\t\t\t \t\t\t\t\t\t\t\t
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- \t\t\t\t\t\t\t\t\t\t1 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tsweet potato, peeled and cubed \t\t\t\t\t\t\t\t\t \t\t\t\t\t\t\t\t
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- \t\t\t\t\t\t\t\t\t\t3 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcloves \t\t\t\t\t\t\t\t\t\tgarlic, sliced \t\t\t\t\t\t\t\t\t \t\t\t\t\t\t\t\t
- \t\t\t\t\t\t\t\t\t\t3 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp \t\t\t\t\t\t\t\t\t\tpearl barley \t\t\t\t\t\t\t\t\t\t40g \t\t\t\t\t\t\t\t\t \t\t\t\t\t\t\t\t
- \t\t\t\t\t\t\t\t\t\t1/2 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcup \t\t\t\t\t\t\t\t\t\tred lentils \t\t\t\t\t\t\t\t\t\t85g \t\t\t\t\t\t\t\t\t \t\t\t\t\t\t\t\t
- \t\t\t\t\t\t\t\t\t\t1 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcan \t\t\t\t\t\t\t\t\t\tchickpeas + liquid \t\t\t\t\t\t\t\t\t\t400g \t\t\t\t\t\t\t\t\t \t\t\t\t\t\t\t\t
- \t\t\t\t\t\t\t\t\t\t3 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp \t\t\t\t\t\t\t\t\t\tcoconut liquid/milk \t\t\t\t\t\t\t\t\t\t6-10% fat \t\t\t\t\t\t\t\t\t \t\t\t\t\t\t\t\t
- \t\t\t\t\t\t\t\t\t\t1 \t\t\t\t\t\t\t\t\t\t\t\t\t\t\tbunch \t\t\t\t\t\t\t\t\t\tcilantro, plus more for garnish \t\t\t\t\t\t\t\t\t \t\t\t\t\t\t\t\t
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Instructions
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Heat the oil in a large, deep pot.
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Add the onion and garlic and sauté for 2-3 minutes (be careful not to burn the garlic).
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Once the onion is translucent, add the cumin and turmeric and sauté for another minute or two.
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Add the preserved lemon and continue to sauté while stirring.
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Add the vegetables, pearl barley, and red lentils to the pot and cook for about 5 minutes.
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Pour in half of the canned chickpea contents including the liquid, and leave the other half for later.
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Scatter the cilantro and pour in the water.
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Bring to a boil and cook on low heat for 40 to 60 minutes, depending on how concentrated you want the soup.
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Once the soup is ready, use an immersion blender to blend it thoroughly.
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Add the remaining chickpeas to the pot for texture.
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Transfer to serving bowls.
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Drizzle with a bit of coconut liquid and garnish with cilantro leaves.
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