Plant-Based Blueprint
Dr. Klaper's Four S's Plate
Soup, salad, steamed veg and a starch on one plate.
Serves 225 min hands-on30 min hands-offPer serving: 643 cal · 35 g protein · 116 g carbs · 9 g fat
Ingredients
- 2 cups Cooked lentils
Soup
- 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
Starch
- 1 medium sweet potato, cubed
Steamed vegetables
- 3 cups broccoli, florets
- 2 cups kale, chopped
Salad
- 4 cups lettuce, mixed salad greens
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- 2 tbsp walnuts, chopped
Dressing
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tbsp nutritional yeast
Equipment
Oven · Pressure cooker · Large skillet · Sheet pan · Mixing bowl · Chef's knife · Cutting board · Whisk · Measuring cups and spoons
Steps
- 1Put the lentils, water, onion, carrots, celery, diced tomatoes, cumin and thyme in a pot or Instant Pot.
- 2Simmer for 30 minutes (or pressure cook for 12 minutes) until the lentils are soft.
- 3While the soup cooks, steam or roast the sweet potato cubes until tender.
- 4Steam the broccoli and kale until bright green.
- 5Toss the salad greens with the cucumber and cherry tomatoes.
- 6Whisk the lemon juice, Dijon and nutritional yeast into a no-oil dressing, then pour it over the salad.
- 7Toast the walnuts in a dry pan for a couple of minutes, then scatter them over the salad.
- 8Plate a bowl of soup with the sweet potato, steamed greens and a big salad.
Tips
- Make a big pot of soup and eat it over 1 to 3 days, freezing the rest.
Swaps, macros and the full recipe: gopbb.com/r/dr-klapers-four-ss-plate