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Palouse Pulse Soup

By Samantha Worden and Jenna Ellis

The Palouse Pulse Soup stars lentils, which are grown on the Palouse and are recognized as being the highest quality lentils in the United States. The Palouse is vandal home turf, and having access to locally grown ingredients is something Vandals take pride in.

The Palouse Pulse Soup is savory and the bright colors are pleasing to the eye and provided by the carrots, spinach, and tomatoes. One serving provides 15 g of protein and 6.9 g of dietary fiber. It is also high in vitamins A, C, B1, B3, folate, and iron.

It is wholesome, it is healthy, and it is homegrown. This Thanksgiving, enjoy the Palouse Pulse Soup with family and friends, and don’t forget the lentils.

  • Yield: 6 portions
  • Portion size: 1 cup
  • Stovetop Preparation

Ingredients

  • 1 tbsp extra virgin olive oil
  • 2 small white onions, diced
  • 2 stalks celery, diced
  • 2 medium carrots, diced
  • 2 cloves garlic, minced
  • 1 tsp salt, plus more to taste
  • 1½ tsp Italian seasoning
  • 2 bay leaves
  • 1 cup trimmed and chopped green beans (frozen)
  • 4 cups vegetable broth (low sodium)
  • 2 cup water
  • 2 tbsp tomato paste
  • 1-15oz canned diced tomatoes (not drained)
  • 1 medium potato, cubed
  • 1 cup lentils
  • 2 cups spinach
  • 1 tbsp balsamic vinegar

Directions

Heat oil over medium heat in a large pot or dutch oven.

Once oil is hot, add onions, celery, carrots, and a dash of salt. Sautee for about 7 minutes.

Add garlic and sauté for another 2 minutes. Stir in the salt, Italian seasoning, and bay leaves. Sautee for another minute. Add green beans, vegetable broth, water, tomato paste, diced tomatoes, potato, and lentils. Give it a stir, bring to a boil, then simmer (covered) on low for 35-45 minutes, or until lentils are tender.

Stir in spinach and balsamic vinegar. Season with salt and pepper to taste.

Nutrition Information:

  • Calories: 395 kcal
  • Fat: 4.3
  • Saturated Fat: 0.84 g
  • Protein: 15 g
  • Carbohydrates: 75 g
  • Dietary Fiber: 6.9 g
  • Sodium: 1,0259 mg
  • Vitamin A: 35% DV
  • Vitamin C: 27% DV
  • Folate: 48% DV
  • Iron: 32% DV
  • Vitamin B1: 43.6%
  • Vitamin B3: 36.6%
  • Grains: 1/3 My Plate Recommendation
  • Vegetables: ½ My Plate Recommendation

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