Rock Out with your Broc Out Soup
This hearty dinner features a lentil soup enriched with omega-3 fatty acids and B-complex vitamins, served with steamed broccoli and a slice of brain-boosting whole grain bread. The soup uses ingredients known for their benefits in dementia prevention and overall cognitive health.
Details
- Author: CuisineSavvy
- Cuisine: Global
- Course: Dinner
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Diet: Vegan, Whole Foods Plant-based
- Tags: #longevity, #anti-dementia, #morethan94challenge, #vegan, #WFPB, #omega3rich
Nutritional Values
Designed to enhance cognitive function with a rich source of omega-3 from flaxseeds and algal oil, and B-complex from nutritional yeast. Broccoli and kale add further antioxidants and fiber.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 300 kcal | -- |
| Total Fat | 12 g | -- |
| Saturated Fat | 1 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 200 mg | -- |
| Total Carbohydrate | 35 g | -- |
| Dietary Fiber | 14 g | -- |
| Total Sugars | 4 g | -- |
| Protein | 18 g | -- |
Ingredients
1 cup lentils; 4 cups vegetable broth; 2 cups chopped broccoli; 1 cup chopped kale; 1 onion, diced; 2 cloves garlic, minced; 1 tbsp algal oil; 2 tbsp flaxseeds, ground; 1/2 cup walnuts, chopped; 1 tsp dried gingko biloba; 1 tbsp chia seeds; 1 tbsp nutritional yeast; Salt and pepper to taste; Toast: refer to 'Nutrient-Dense Brain-Boosting Toast' recipe
Instructions
Heat algal oil in a large pot over medium heat. Add onions and garlic and sauté until translucent. Add lentils and vegetable broth, bring to a boil, then simmer for 20 minutes. Add broccoli, kale, chia seeds, flaxseeds, and simmer for another 20 minutes until vegetables are tender and lentils are cooked through. Stir in nutritional yeast, walnuts, and dried gingko biloba. Season with salt and pepper. Serve hot with a side of steamed broccoli and a slice of Nutrient-Dense Brain-Boosting Toast.
Allergens
Nuts
HealthScore: 88
High nutritional value attributed to the high fiber content, omega-3 fatty acids, and low sodium. This meal is particularly good for brain health and dementia prevention.