Before You Dive Into This Delicious Recipe… 🍲

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Now… ready for the recipe? Let’s do this. 🌱

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Lasagna Soup

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Lasagna Soup

 Lasagna Soup                                               

Serves: 6-8  • Total Time: 30 minutes • FODMAP Rating: high


This soup is fast and yummy and is soon to be a family favorite. It tastes just like a creamy tomato soup with the added benefit of lentils and nutritional yeast! It is my most requested and most popular recipe in our home! You can easily swap out the red lentils with green lentils or lasagna noodles with a half box of regular noodles if that is all you have on hand. 

Ingredients

  • 1 onion, chopped

  • 4 to 5 cloves garlic, minced

  • 2 teaspoons Italian seasoning

  • 1 teaspoon onion powder

  • ½ teaspoon paprika

  • 1 teaspoon salt (you can always start with 1/2 tsp and add more after tasting it to adjust to your preferences)

  • 2 tablespoons tomato paste (or more to taste)

  • ½ cup red lentils

  • 5 cups vegetable broth (see***note below)

  • 1 cup marinara or any tomato-based sauce

  • 6 lasagna noodles, broken into pieces (add more if desired)

  • ¼ cup nutritional yeast

  • ½ cup canned coconut milk, shaken well

Add after cooking:

  • 1 tablespoon lemon juice

  • A handful of shredded spinach or kale

  • Pepper to taste


🍲 Instant Pot Instructions

  1. Add all ingredients except the lemon juice and greens to the Instant Pot. Stir well to combine.

  2. Seal the lid and cook on High Pressure for 5 minutes.

  3. Let it naturally release for no more than 15 minutes (so the noodles don't get too soggy), or carefully do a manual release after it is done cooking.

  4. Stir in lemon juice, greens, and pepper. Let the greens wilt for a couple of minutes before serving.


🔥 Stovetop Instructions

  1. In a large pot over medium heat, sauté the chopped onion and garlic in a splash of water or broth until softened (about 5 minutes).

  2. Add the Italian seasoning, onion powder, paprika, salt, and tomato paste. Stir to combine.

  3. Pour in the broth, marinara, red lentils, and broken lasagna noodles. Bring to a boil.

  4. Reduce heat and simmer uncovered for about 15–18 minutes, or until noodles and lentils are tender. Stir occasionally to prevent sticking.

  5. Stir in the nutritional yeast and coconut milk. Cook for another 2–3 minutes to heat through.

  6. Turn off the heat. Stir in lemon juice, shredded greens, and pepper. Let the greens wilt before serving

***Suggestion: If you use regular boxed or canned veggie broth, or better than bullion paste, keep the salt to 1 tsp. But if you are using a powdered or cubed veggie broth, then you may want to cut the salt in half. 

I like Thrive's vegan chicken bullion but it is saltier, so you would definitely want to cut the salt in half:Thrive Vegan Chicken Broth is linked here: https://plantwhys.thrivelife.com/chicken-bouillon.html

You can always start the recipe with 1/2 teaspoon of salt and add more after tasting. 

 

*Don’t forget to preload on vegetables before you eat!
*Gluten-Free: Find a gluten-free lasagna noodle or legume-based lentil pasta; or swap for preferred pasta variety of choice in a different shape other than lasagna or omit completely and eat it with some gluten-free crusty bread
*FODMAP Swaps: Keep onion and garlic to under 1 teaspoon and increase as tolerated or check out swaps in the introduction of the meal guide; use light canned coconut milk

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