30 High-Fiber Recipes for Breakfast and Dinner
These High-Fiber Recipes are some of the best meals you can fuel your body with! They may potentially help with constipation, weight loss, and blood sugar control, and feed your good gut bacteria. As a bonus, get our best 50 high-fiber foods chart to add to your diet! Save the recipe for our lentil soup!
Servings 6 people
Calories361.9 kcal
Cost $ 2.50 per person
Equipment
- 1 large pan or pot
- 2 medium bowls
- 1 wooden spoon
- 1 slotted spoon
- 1 cutting board
- 1 Chef's knife
Ingredients
- 2 tablespoons olive oil or avocado oil
- 1 pound boneless beef chuck cut into 1-inch cubes (for a vegan or vegetarian lentil soup recipe, skip the beef and add more veggies. Also, adjust the cooking time)
- Salt and freshly ground black pepper if not using acids such as wine and tomato paste, no need to add baking soda. Also, only add salt to your lentils after cooking them; otherwise, your lentils will become tough. Because I seasoned the beef with salt and added wine and tomato paste to the soup, I had to add baking soda.
- ½ teaspoon ground cumin
- 1 large carrot peeled and medium diced
- ½ large yellow onion chopped (or white onion)
- 3 garlic cloves chopped
- 1 cup dry red wine such as merlot or cabernet sauvignon (if needed, use a Paleo or vegan type)
- 9 cups beef broth or vegetable broth for a vegan lentil soup (the ratio of dry lentils to broth is 1:3 but we called for 9 cups of broth instead because the extra 6 cups of broth will be used to cook the beef and vegetables on the stovetop, making a lentil soup that is a little thinner. As the leftovers sit in the fridge, the lentils will absorb part of the broth)
- ½ tablespoon tomato paste
- 1 cup dry brown lentils washed and rinsed (or green lentils if you prefer) -- brown lentils are the type most commonly used in Brazil and the USA
- Pinch baking soda (about ¼ teaspoon) -- use the paleo type for a paleo recipe.
- ½ lemon
- ¼ cup fresh Italian parsley chopped
Instructions
- In a medium bowl, season the beef with salt, pepper, and cumin. Cover and let rest for about 30 minutes on the countertop.
- In a large stainless steel pot or saucepan (not an aluminum pan), heat the oil over medium-high heat. Add the beef and cook until browned ( 6-8 minutes), stirring occasionally.
- Using a slotted spoon, transfer the beef to a clean bowl. Reduce the heat to medium and add the carrots and onion to the pot, cooking until the onions are translucent about 4 minutes. Then add the garlic and cook for about 1 minute, stirring once and a while.
- Return the beef and any accumulated juices from the bowl to the pan. Add the wine, broth, and tomato paste. Stir well.
- Bring the soup to a boil; then, reduce the heat to medium-low, cover, and simmer for 30 minutes, stirring occasionally.
- Add the lentils and the baking soda, and continue simmering but uncovered until the beef and lentils are tender (usually about 35-40 minutes, although you must check for doneness after about 20-30 minutes to avoid overcooking).
- Season the lentil beef soup with salt and black pepper to taste. Remove the pot from the stove and stir in the lemon juice (to bring out all the flavors together) and parsley.
- Ladle the lentil soup into bowls and serve with hard-crusted bread and a glass of red wine. Enjoy!
Recipe Video
Recipe Notes
- RESTING TIME: 30 minutes
- INSTANT POT AND SLOW COOKER: If using different cooking methods such as making an Instant Pot lentil soup or a slow cooker lentil soup, adjust the liquid ratio to half for the Instant Pot and also the cooking time. After cooking the beef, It can take about 6-10 minutes to cook the lentils in the Instant Pot on high pressure, and 3-4 hours on HIGH or 6-8 hours on LOW in the slow cooker. Make sure to brown the beef in a separate pan and then transfer it to the crock pot to make the best lentil soup with beef.
- COOKWARE: Avoid cooking acids in aluminum cookware because the acids react with the aluminum pitting in the cooking surface of the pan and affecting the taste of the food.
- Store leftovers in an airtight container in the fridge for up to 4 days.
- Freeze them for up to 6 months.
- Reheat your lentil soup, in the microwave or in a saucepan over medium heat until hot. You may add just enough broth to the soup if it has thickened too much.
Nutrition
Calories: 361.9kcal | Carbohydrates: 23.4g | Protein: 27.4g | Fat: 14.6g | Saturated Fat: 4.9g | Polyunsaturated Fat: 1.4g | Monounsaturated Fat: 8.2g | Trans Fat: 0.5g | Cholesterol: 52.2mg | Sodium: 1422.3mg | Potassium: 835.9mg | Fiber: 10.4g | Sugar: 1.8g | Vitamin A: 1954.3IU | Vitamin C: 7.8mg | Calcium: 66.2mg | Iron: 5mg
** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.
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