Category: Recipes

Serves 4

Ingredients

• 2 cups vegetable broth 
• 1-2 cups water  
• 1 cup green or brown lentils  
• ½ yellow onion, chopped  
• 1 cup dark leafy green (kale, collards, chard), chopped  
• 4 medium baby red potatoes, diced  
• 2 medium celery stalks, chopped  
• 2 medium carrots, chopped  
• 1 teaspoon cumin  
• 2 teaspoons curry powder  
• 1 teaspoon garlic powder 

Directions

1. Begin by laying out all ingredients and kitchen equipment.  
2. Chop celery, onion, carrots and add to a medium to large sauce pan with 1 Tbsp of water. Place on medium heat and begin to sweat the onions.  
3. While cooking, dice potatoes and kale. Set aside.  
4. Add spices to the vegetable mixture in the pan and toast until fragrant.  
5. Add potatoes, lentils, and water to the pan and bring to a boil.  
6. Reduce to simmer for 15-minutes or until vegetables are cooked through. You may add more water if needed.  
7. Finally, add kale and cook and until wilted, but still bright green.  
8. Serve immediately with a slice of whole-wheat bread.  

Chef tip: Soup will freeze well and keep in your freezer for up to 3 months.  

Low sodium bread: Ezekial 4:9 (regular has 75 mg sodium, low sodium has zero mg sodium)

Low sodium crackers: WASA crackers (whole grain, light rye, gluten-free)

Ready to take the next step?

Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.

Serves 2

Ingredients  

• 1 cup steel cut or whole, rolled oats  
• 2 cups water  
• ½ cup button mushrooms, chopped  
• ½ yellow onion, diced  
• 1 tablespoon nutritional yeast  
• 1 cup kale, chopped  
• 1 cup low sodium white beans, rinsed  
• ¼ cup walnuts, chopped  
• 2 teaspoons garlic powder  
• 1 teaspoon chili flakes  

Directions  

1. Begin by laying out all ingredients and kitchen equipment.  
2. Place oatmeal in a saucepan with water. Store to combine. Place on medium high heat for 5-20 minutes according to directions for oats selected. TIP: Rolled oats take less time, while steel cut is a more whole, food version of the oat plant and takes longer to cook. You can prepare oats in bulk and store in the fridge for 3-5 days.  
3. Dice onion and chop mushrooms and kale. Chop walnuts, if purchased whole. Set aside on plate or cutting board.  
4. In a medium sized sauté pan, add 1-2 TBSP of water. Add onions and mushrooms to pan and cook until onions are glossy.  
5. Add nutritional yeast, garlic, and chili flakes and cook for another minute.  
6. Add the rinsed beans and kale. Fold to combine, Careful as the beans are soft and may mush. Cook until beans are warm and kale wilted, approximately 2 minutes.  
7. Serve ½ cup portion of cooked oatmeal in a bowl. Top with 1-1.5cup portion of vegetable mixture.  
8. Finally, top with chopped walnuts and enjoy!  

Chef tip: If you enjoy more spice, serve with a low-sodium hot sauce of your choice.

Low sodium hot sauce brands: Trader Joe’s No Salt Added Chili Pepper Sauce, Doc’s Salt Free New Orleans Hot Sauce or Tabasco Original OR add more crushed red pepper flakes for more heat.

Ready to take the next step?

Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.