#7: Sweet Potato & Lentil Soup
Granted, it doesn’t look as appetizing as you’d want. But its tasty AF, I promise. And what’s more? It’s got all the good stuff. Protein, Fiber and anti-oxidants are present in abundance.
Estimated meal price: €2.26
Below find instructions and ingredients for a recipe that falls part of a three meal a day plan for a person consuming 2,000 calories per day (that means each meal is roughly 650 calories).
Instructions
Soak 100g green lentils (€0.47) in water for anywhere from 16-24 hours. After that, put them in a pressure cooker and cook for 35 minutes (this kills off any lectins/anti-nutrients in the legumes.
Add 1 tsp extra virgin olive oil (€0.10), 1 tsp vinegar (€0.05), and add 50g diced onion (€0.07), 50g diced carrots (€0.07), 100g sweet potato (€0.37), 200g eggplant (€0.33), 1 Knorr vegetable stock pot (€0.44), 30g Hemp seeds (€0.36).
Season the whole mixture with salt, pepper, mixed Italian herbs and dried fennel seeds. Add water according to preference (less water will leave the mixture looking more like a stew).
Add the combined mixture, including the lentils in the pressure cooker and set it to cook under the ‘soup’ setting for 1 hour.
Nutritional Information
650 calories:
28g protein
58g carbohydrates
30g fat
