High Protein Middle Eastern Red Lentil Soup

This one’s warm and simple, but still doing the work

This nourishing red lentil + carrot soup inspired by the traditional Middle Eastern dish, Shorbat Adas is built with whole-food ingredients and ur gut®

Each serve delivers a balance of plant protein, fibre, and resistant starch to support digestion, keep you satisfied, and give you steady, lasting energy

Lentils bring the fibre + protein combo that supports satiety and gut health, while carrots and spices add depth, antioxidants, and a little natural sweetness

Finished with ur gut® to bring it all together

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Watch How to Make It

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Ingredient List

1.5 cups of dried red lentils (rinsed)
1 medium onion (diced)
2 carrots (diced)
3 garlic cloves (diced)
6 cups of water or low sodium vegetable stock
2 cups of chopped kale
Juice of 2 small lemons
1 tsp each of cumin, curry powder, and cayenne pepper
1 can of low-fat coconut milk (if blending)
40 g of ur gut®

Optional Garnish

Corriander or flat leaf parsely
Chopped red chilli
Pumpkin seeds or sunflower seeds
Greek yoghurt
Drizzle of Olive Oil

Instructions

Prepare the red lentils by thoroughly rinsing with water until clear
Sauté the onion, carrot and garlic in 2 tbsps of extra virgin olive oil
Add in the spices and cook for 1 minute to release the flavours
Add in the vege stock and red lentils. Bring to a boil, then reduce the heat to low. Simmer for about 20 minutes or until the lentils are soft. If a foam forms, skim off.
Add the can of low-fat coconut milk and 40 g of ur gut®. Bring back to a simmer. Blend until smooth with a stick blender.
Add in the chopped kale and cook for a few minutes until wilted.
Remove the soup from the heat and add in the lemon juice. Season with salt and pepper to taste. Serve immediatly and garnish to taste.

Recipe notes:

Dry whisk ur gut® before addition to the soup to remove any lumps.
This soup can be enjoyed unblended, too. Omit the coconut milk and serve as is once the kale has wilted.

Please note: that ur gut® should be added into the soup at the time of eating, we would suggest eating ur gut® at the time of adding it into your food. As ur gut contains psylium husk, it can change the texture of food if it is added in advance. If you are using this for meal prep, split the sauce into seperate containers and put in 10 grams of ur gut in when you are at work or on the go!

Nutritional Information

We'd love to hear about your experience with this recipe. Tag us on Instagram at @urgut_dietaryfibrepowder.

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