Description
This dump and go soup is the perfect side or vegetarian meal this winter season. The only preparation needed is to chop some peppers and onions, and drain some chickpeas. Just dump everything in your slow cooker, and check back 8 hours later. Between the chickpeas and lentils, this dish is a good source of both fiber and plant based protein.
Time
Prep Time:
15 minutes
Cook Time:
8 hours
Total Time:
8 hours
15 minutes
Cost
Total Cost:
Cost per Serving:
$1.50
Ingredients
Serving(s)
Chop
- 2 large Bell pepper
- 2 large Onion
Drain & Rinse
- 2 x 15.5 oz can Chickpeas, drained and rinsed
Rest
- 1 cup Frozen corn
- 3/4 cup Lentils
- 4 cup Vegetable broth
- 16 oz can Tomato sauce
- 3/4 cup Salsa
- 2 tbsp Paprika
- 2 tbsp Garlic powder
- 1 tbsp Cumin, ground
- 1 tsp Cayenne pepper
Instructions
Cook Mode Off: Prevents screen dimming
- Mix together. Cover, and cook on low for 8 hours or high for 4 hours. Season with salt to taste.
Notes
- You can substitute the chickpeas with any other canned beans, such as pinto, navy, kidney, or black beans.
- I'm using brown lentils, but any other lentil will work, such as red or green.
- To make the soup with lentils instead of chickpeas, omit the 2 cans of chickpeas. Add an additional 1 cup (192 g) of dry lentils, bringing the total to 1 3/4 cups (336 g) of dry lentils. No additional broth is needed.
- To make the soup with all chickpeas instead of lentils, omit the 3/4 cup (144 g) of dry lentils. Add 1 additional 15.5 oz can of chickpeas (254 g drained), bringing the total to 3 cans (762 g drained) of chickpeas. Drain and rinse the additional can before adding it. No additional broth is needed.
- Note that the broth and salsa are full sodium varieties. If yours are low sodium, you will need to add some salt, probably around 1/2 tbsp (9 g).
- Optionally mix in some ground meat to add more protein and make it more filling (though it obviously won't be vegetarian). Brown 1.3 lb (590 g) of ground meat, and add it to the slow cooker with the rest of the ingredients.
- You can also make it creamier by mixing in 1 cup (226 g) of (whipped) cottage cheese (or Greek yogurt) at the end, which also adds some protein as well. To help prevent curdling, first stir a small amount of hot soup into the dairy in a separate bowl. Then gradually stir the warmed dairy mixture back into the soup. Avoid boiling the soup after adding the dairy.
Nutrition Facts
------------------------------------------
Total Fat: 4.1g (5%
5 % of Daily Value (78 g)
)
Saturated Fat: 0.5g (3%
3 % of Daily Value (20 g)
)
Polyunsaturated Fat: 1.7g
Monounsaturated Fat: 0.9g
Sodium: 1180mg (51%
51 % of Daily Value (2300 mg)
)
Total Carbohydrate: 59.5g (22%
22 % of Daily Value (275 g)
)
Fiber: 13.0g (46%
46 % of Daily Value (28 g)
)
Net Carbs: 46.5g
Total Sugar: 13.3g
Protein: 16.0g (32%
32 % of Daily Value (50 g)
)
------------------------------------------
------------------------------------------
Vitamin B12: 0.0mcg (0%
0 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 102mg (8%
8 % of Daily Value (1300 mg)
)
Iron: 5.99mg (33%
33 % of Daily Value (18 mg)
)
Magnesium: 76mg (18%
18 % of Daily Value (420 mg)
)
Potassium: 873mg (19%
19 % of Daily Value (4700 mg)
)
:
:
------------------------------------------
:
------------------------------------------
30.3
:
18.0
------------------------------------------
:
8.9
------------------------------------------
Sources of Inspiration
This post may contain affiliate links