Model Diet: Beef Broccoli Lentil Soup

Ok, the combination of ingredients described in the title might already sound a little weird to you. I was skeptical at first because I know usually broccoli is chopped up fine and in a thick, cheesy, creamy soup. But I just went with it because I love broccoli and I wanted some yummy soup for the crowns to soak up juice in.

This is 100% my own recipe and I found it to be sooo yummy and satisfying. This recipe is for one model-sized serving.

Ingredients:

1/4 cup dry lentils
1/2 fresh broccoli crown, cut into bite-sized florets, the stem is usable chopped up
1 teaspoon avocado oil (optional)
1/2 teaspoon ketchup
1/2 teaspoon worcestershire
1/2 teaspoon garlic
About 1 1/2 cup water, give or take
1 teaspoon better than bouillon beef flavor
salt to taste

Directions:

  1. In a saucepan, bring 2 cups of water to a boil with lentils on medium high heat.
  2. Let lentils boil while taking quick shower, for 10 minutes or so, until soft, while tea kettle is also warming up for a nice cup of Earl Grey.
  3. Drain water using collander, or just pour out as much as possible without loosing lentils
  4. Put back on medium high heat, adding broccoli and oil. (I used oil thinking I was going to slightly “fry” up the broccoli and eat it that way, perhaps with some almonds, but it really wanted to be a soup. Not sure what difference the oil will make while cooking, but it will add about 40 calories and a healthy fat.)
  5. Stir broccoli about 2 minutes, letting the oil get soaked up, and ponder about nutritional value.
  6. Stir in a dash of ketchup, worcestershire, and a small portion of garlic until flavor is even throughout.
  7. Taste worcestershire-y broccoli-lentil combo, wondering if it’s going to turn out any good.
  8. Add enough water for a single serving of soup, not enough to cover tops of broccoli. Too much water and you begin to drown your ingredients and dilute the flavor. I used approximately 1 1/2 cups, give or take.
  9. Dissolve enough better than bouillon beef flavor in water to make a nice broth and add salt to taste, stir.
  10. Let simmer (actually mine was still at a decent boil, on medium high heat) until broccoli is cooked to your liking. The softer, more cooked the broccoli is, the less nutrients it contains. I left mine a little crunchy, but cooked enough to absorb nice flavor.
  11. Enjoy! Yum!

Nutrition:

142 calories
5 grams fat (1 gram saturated, 1 gram polyunsaturated, 4 grams monounsaturated)
234 mg potassium
18 carbs
3 grams sugar
7 grams protein
(Percentages below based on daily intake)
4% vitamin A
60% vitamin C
3% calcium
13% iron


Be Fierce!!

Briauna Mariah (:

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