Batch cook · One session, many meals

Dr. Klaper's Four S's Plate

Name: Dr. Klaper's Four S's Plate
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Ingredients: 2 cups Cooked lentils; 4 cups water; 1 onion, diced; 2 carrots, diced; 2 stalks celery, diced; 1 can crushed tomatoes, diced tomatoes, 400 g; 1 tsp ground cumin; 1 tsp dried thyme; 1 medium sweet potato, cubed; 3 cups broccoli, florets; 2 cups kale, chopped; 4 cups lettuce, mixed salad greens; 1 cucumber, sliced; 1 cup cherry tomatoes, halved; 2 tbsp walnuts, chopped; 2 tbsp lemon juice; 1 tsp Dijon mustard; 1 tbsp nutritional yeast

A hearty lentil and vegetable soup sits next to roasted sweet potato, bright steamed greens and a crisp salad with a no-oil lemon dressing. The soup keeps well, so one pot covers several meals.

Hands-on: 25 min
Hands-off: 30 min
Total: 55 min
Dishes: 4

35gprotein643cal116gcarbs9gfatper serving · $4.39

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Skill Meal-prep friendlystove

Method

1
Put the lentils, water, onion, carrots, celery, diced tomatoes, cumin and thyme in a pot or Instant Pot.
2
Simmer for 30 minutes (or pressure cook for 12 minutes) until the lentils are soft.
3
While the soup cooks, steam or roast the sweet potato cubes until tender.
4
Steam the broccoli and kale until bright green.
5
Toss the salad greens with the cucumber and cherry tomatoes.
6
Whisk the lemon juice, Dijon and nutritional yeast into a no-oil dressing, then pour it over the salad.
7
Toast the walnuts in a dry pan for a couple of minutes, then scatter them over the salad.
8
Plate a bowl of soup with the sweet potato, steamed greens and a big salad.

Good to know

Make a big pot of soup and eat it over 1 to 3 days, freezing the rest.

Nutrition

per serving

Calories: 643
Protein: 35g
Carbs: 116g
Fat: 9g
Fiber: 35g
Sodium: 640mg

Contains tree nutSoy-freeGluten-freePeanut-free

Calculated from ingredient reference data. Brand labels vary.

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Dr. Klaper's Four S's Plate

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