– vegan – gluten free – oil free –
Classic Italian wedding soup with a healthy vegan twist. Traditional meatballs are replaced with delicious vegan meatballs and the customary acini de pepe are replaced with green lentils. This soup is light, yet satisfying and loaded with protein. Stocked with healing ingredients, this soup is great to fight or prevent sickness.
+ If you love these homemade meatballs, try them with vegan gravy.
Cooking essentials:
A blender or food processor
A baking sheet
A large saucepan
Parchment paper (optional)
See below for a breakdown of nutritional information and substitutions.
Serves 6 servings
Lentil Wedding Soup (Vegan + GF)
Vita Pura Health
Yields 6 bowls of soup
Traditional Italian wedding soup made healthy + vegan.
35 minPrep Time
45 minCook Time
1 hr, 20 Total Time
Ingredients
- 1 1/2 cups white onion, roughly chopped + 3 tbsp water
- 2 1/2 cups (8 oz.) baby bella mushrooms, roughly chopped
- 3/4 cup dry brown lentils + 3 cups water
- 1 1/4 cup gluten-free rolled oats
- 1/4 cup coconut aminos
- 1 tsp onion powder
- 2 tsp garlic powder
- 1 tsp allspice
- 1 1/2 tsp ground black pepper
- 1/4 cup water
- 1 1/2 cups white onion, diced
- 2 cups carrots, diced in 1/4 inch pieces
- 1 cup celery, diced
- 2 tsp of the following dried herbs: oregano, dill and parsley
- 2 tsp ground coriander
- 2 tbsp minced garlic
- 1 cup lentils + 3 cups water
- 8 cups vegetable stock (64 oz)
- 5 oz. fresh spinach, roughly chopped
- A blender or food processor
- A baking sheet
- A large saucepan
- Parchment paper (optional)
For the meatballs:
For the remainder of the soup:
You will also need:
Instructions
- Preheat the oven to 425 F.
- In a saucepan on medium heat, add the onion, 3 tbsp of water and the mushrooms. Cook for about 5 minutes, stirring occasionally.
- Add in the lentils and water. Allow to simmer until all the water is absorbed, about 15-20 minutes.
- In the meantime, add the oats to the blender/food processor and blend until oats become a flour.
- Add the cooked lentil mixture to the blender along with the coconut aminos, onion powder, garlic powder, allspice and black pepper. Blend until the mixture is mostly combined. There should still be some whole pieces of lentil or mushrooms to add texture.
- Line a baking sheet with parchment paper and grease for easy removal (not necessary). Using your hands or a cookie scoop, roll the mixture into balls about 1 inch in diameter. They should be bite-sized. Transfer to the baking sheet.
- Bake for 20 minutes and set aside.
- As the meatballs bake, prepare the rest of the soup. In a large pot on medium heat, add the 1/4 cup of water along with the onion, carrots, celery, dried herbs, coriander and garlic. Saute until the vegetables are al dente, about 15 minutes.
- Add in the lentils and water. Simmer until most of the water is absorbed and the lentils are tender, about 15-20 minutes.
- Add in the vegetable stock and turn down heat to medium-low.
- In the last few minutes of cooking, add in the spinach and meatballs (see notes**). Serve once the spinach has cooked down.
For the meatballs:
For the remainder of the soup:
Notes
*All substitutions are listed in the following text.
**If you're making this for future use or you're expecting to have leftovers, I highly recommend keeping the meatballs separate to retain their crispiness. Add meatballs in before eating.
Nutrition Facts
- Calories 345
- Total Fat: 3 g 4.62%
- Saturated Fat: 0 g 0%
- Cholesterol: 0 mg 0%
- Sodium: 965 mg 40.21%
- Potassium: 837 mg 23.91%
- Total Carbohydrate: 60 g %
- Sugar: 13 g
- Protein: 18 g
- Vitamin A: 314.86%
- Calcium: 128 mg 12.8%
- Iron: 5 mg 27.78%
Amount Per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Click Here For Full Nutrition, Exchanges, and MyPlate Info
Click Here For Full Nutrition, Exchanges, and MyPlate Info
7.8.1.2
80
https://slowdowncompany.com/lentil-wedding-soup-vegan-gf/For the meatballs, you will need:
- Baby bella mushrooms: a low-carb, low-calorie source of vitamins and minerals. Just one cup of cooked mushrooms has 3.5 grams of protein, 3.5 grams of fiber, 87% DV of copper, 67% DV of vitamin B5, 50% DV of vitamin B3, 43% DV of vitamin B2, 34% DV of selenium, 21% DV of potassium, 19% DV of phosphorus, 17% DV of zinc and 15% DV of iron. Mushrooms are a great way to get vitamins and minerals on a plant-based diet, especially if trying to lose weight. Substitutions: I have never used any other type of mushrooms, but I think any kind will work.
- Lentils: an incredible source of plant-based protein. Just one cup of cooked lentils has 18 grams of protein and 12 grams of fiber, as well as 90% of your daily recommended folate, 55% of your copper, 54% of your manganese, 51% of your phosphorus, 37% of your iron, 31% of your zinc, 28% of your potassium, 23% of your magnesium, 30% of your vitamin B1, 27% of your vitamin B6 and 25% of your vitamin B5.
- Gluten-free oats: a good source of protein and vitamins and minerals. Half a cup of rolled oats has 5 grams of protein, 82% of your daily manganese, 24% of your phosphorus, 21% of your selenium, 18% of your zinc, 18% of your copper and 17% of your vitamin B1. If you’re interested, I have a lot more information about rolled oats and other types of oats here. Substitutions: instant/quick-cooking oats will work for this recipe, however, they are more processed so I do not recommend. Rolled oats that aren’t gluten-free will also work.
- White onion: aids the body in removing toxins and detoxifying the liver. Like other members of the allium family, white onions lower the risk of disease.
- Coconut aminos: a healthy alternative to soy sauce, which has artificial colors and cancer-causing ingredients like 4-methylimidazole and 3-MCPD. Coconut aminos are non-gmo, gluten-free, vegan and contain 17 out of 21 amino acids. It also has about 300% less sodium than soy sauce. Look for coconut aminos that contain only 2 ingredients: the sap from a coconut tree and sea salt. Substitutions: tamari or low-sodium soy sauce.
- Garlic: like other vegetables in the allium family, garlic contains sulfur compounds (sulfites) that assist with protein synthesis and the building of cell structures.
- Onion powder: contains only trace amounts of vitamins and minerals.
- Black pepper: a good source of antioxidants. One tablespoon of black pepper has 49% of your daily recommended manganese.
- Allspice
For the remainder of the soup, you will need:
- More lentils
- More white onion
- Carrot: high in vitamin A, which supports a healthy immune system. Eating just one carrot a day will provide you with all your daily vitamin A intake. Carrots contain lots of carotenoids, a type of phytonutrient that promotes a healthy immune system and healthy growth and development.
- Celery: a great food to eat when alkalizing the body. Celery is loaded with anti-inflammatory and antioxidant properties, making it an essential food to prevent high blood pressure, high cholesterol levels, heart disease and most other diseases whose root cause is inflammation in the body. Celery is also great for digestion and bloating. Eat raw or juiced to optimize the nutritional benefits.
- Fresh spinach: one of the most nutrient-dense greens. Just one cup (or one handful) of spinach has 161% DV of vitamin K, 121% DV of vitamin A, 15% DV of folate, 15% DV of manganese and 8% DV of magnesium.
- Vegetable broth (or stock): a great way to get phytochemicals, antioxidants, minerals and anti-inflammatory agents.
- Garlic: like other vegetables in the allium family, garlic contains sulfur compounds (sulfites) that assist with protein synthesis and the building of cell structures.
- Dried herbs including oregano, dill and parsley: besides fruit, herbs are the most healing foods of them all. They are loaded with antioxidants and anti-inflammatory agents that help fight off disease. Fresh herbs are best, however they will lose their flavor in this soup so I recommend dried.
- Coriander powder (aka cilantro aka Chinese parsley): another powerful herb loaded with loaded with antioxidants and anti-inflammatory agents that help fight off disease.
