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Looking for the Perfect Side Dish to Pair with Your Red Lentil Tomato Soup?

While you prepare for you red lentil tomato soup to cheesy perfection, enjoy some healthy, high-protein snacks that keep you satisfied and on track. Just like this nutritious dish, these snack ideas are low-carb, flavorful, and packed with the nutrients you need to stay fueled throughout the day!

Why You’ll Love This Recipe:

Crispy, roasted cauliflower and broccoli topped with a delicious parmesan crust.
A great low-carb alternative to traditional pasta dishes, keeping it light but still hearty.
Packed with fiber, vitamins, and minerals to support your health goals.
Easy to whip up and customize with your favorite spices and herbs.

Ingredients You’ll Need:

1 head of cauliflower (cut into florets)
1 head of broccoli (cut into florets)
1/4 cup olive oil
1/2 cup grated Parmesan cheese
1/4 cup panko breadcrumbs (optional for extra crunch)
2 cloves garlic (minced)
Salt and pepper to taste
Fresh parsley (for garnish)

Try These Healthy Snacks

Roasted chickpeas or spiced almonds (adds a crunchy protein boost).
A small portion of cottage cheese or Greek yogurt (for some extra calcium and protein).
Fresh, crunchy veggies like bell peppers or cucumbers paired with a light dip.
A few slices of turkey or chicken breast (a perfect lean protein snack).

These snacks will keep you satisfied while waiting for your Cauliflower and Broccoli Parmesan to be ready. Pair it with your favorite protein or serve it as a main for a flavorful, nutrient-packed meal!

Healthy Recipe, Red Lentil Tomato Soup

Split red lentils differ from the larger green and brown ones in that they cook much faster, have a somewhat sweeter and nuttier taste, and because they break down more easily are often used as thickeners, particularly in Indian dals and curries. But like all lentils, they’re loaded with nutritional attributes: filling; gluten-free; and high in protein, fiber, and essential nutrients such as iron and folate. This easy, economical vegetarian soup (vegan if you skip the Parmesan), makes a delicious case for stocking them in your pantry. It’s lightly adapted from one in “Pass the Plate” by Carolina Gelen and consists mostly of staples already in your kitchen. Serves 4-6. — Susan Puckett

Ingredients

1 quart water
1 ½ cups red lentils
¼ cup extra-virgin olive oil
1 medium yellow onion, finely chopped
4 celery stalks, finely chopped
2 medium carrots, finely chopped
Kosher salt
8 garlic cloves, chopped
2 teaspoons dried oregano
2 teaspoons sweet paprika
1 teaspoon ground cumin
½ teaspoon cayenne pepper, or to taste
1 (28-ounce) can whole peeled tomatoes
Freshly ground pepper
½ fresh lemon or splash of vinegar (optional)
½ cup finely chopped parsley

For serving: toasted sturdy bread, extra-virgin olive oil, chopped parsley, and grated Parmesan cheese

Instructions

Bring the water to a boil in a medium pot. Place the lentils in a heatproof medium bowl, cover with the boiling water, and set aside.
Heat the oil in a large soup pot over medium-high heat. Add the onion, celery, carrots, and a teaspoon of salt and cook, stirring occasionally until the vegetables have softened and caramelized, 10 to 12 minutes. Add the garlic, oregano, paprika, cumin, and cayenne and cook, stirring frequently, until fragrant, 2 to 3 minutes.
Drain and rinse the lentils until running water, then add them to the pot, along with the tomatoes, another teaspoon of salt, and several grinds of pepper. Stir to combine.
Use the back of a spoon to crush the tomatoes against the side of the pot. Using one of the empty cans, measure and add 2 cans of water (or about 7 cups total). Bring to a boil and reduce the heat to medium-low.
Simmer uncovered, stirring occasionally, until the lentils are soft, tender, and broken down and the soup is quite thick, 1 to 1 ½ hours. Add more water if needed to achieve desired consistency.
Taste and season with more salt, pepper, cayenne, and a squeeze of lemon juice or splash of vinegar if desired to brighten the flavor.
Remove from the heat and stir in the parsley.
Divide the soup among bowls and serve with toasted bread, a drizzle of olive oil, a sprinkle of parsley and a grating of Parmesan.

Susan Puckett is an Atlanta-based food writer and cookbook author.

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