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 medium Bell pepper
- 2 medium Onion
Drain
- 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
- Cut your peppers and onions into a medium dice, and add to your slow cooker
- Drain and rinse your chickpeas, and add to the pot
- Add the rest of the ingredients into the pot - corn, lentils, broth, tomato sauce, salsa, paprika, garlic powder, cumin, and cayenne pepper
- Mix together. Cover, and cook on low for 8 hours. Season with salt to taste
Notes
- Any other beans will work, not just chickpeas. Try it out with pinto, navy, kidney, or black beans
- I'm using brown lentils, but any other lentil, such as red lentils, will also work
- 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 tsp (6 g)
- Instead of cooking on low for 8 hours, you can also cook on high for 4 hours
- Optionally mix in some ground beef and shredded cheese to make it more filling
- 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
| Nutrient | Original Recipe |
With Cottage Cheese |
|---|---|---|
| Calories | 321 | 348 |
| Protein | 16.0 g | 19.9 g |
| Fat | 4.1 g | 4.2 g |
| Net Carbs | 46.5 g | 49.0 g |
| Fiber | 13.0 g | 13.0 g |
Nutrition Facts
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Total Fat: 4.1g (5 %)
Saturated Fat: 0.5g (3 %)
Polyunsaturated Fat: 1.7g
Monounsaturated Fat: 0.9g
Cholesterol: 0mg (0 %)
Sodium: 1180mg (51 %)
Total Carbohydrate: 59.5g (22 %)
Fiber: 13.0g (46 %)
Net Carbs: 46.5g
Total Sugar: 13.3g
Protein: 16.0g (32 %)
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Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 102mg (8 %)
Iron: 5.99mg (33 %)
Magnesium: 76mg (18 %)
Potassium: 873mg (19 %)
Sources of Inspiration
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