Lentil and Roasted Garlic Soup with Seared Steak

Gluten Free
Health score
48%
Lentil and Roasted Garlic Soup with Seared Steak
45 min.
6
615kcal

Suggestions


Indulge in the comforting embrace of our Lentil and Roasted Garlic Soup with Seared Steak, a dish that marries rich flavors and wholesome ingredients in a gluten-free recipe perfect for any meal of the day. Imagine yourself savoring a deliciously hearty soup, bursting with the earthy goodness of French green lentils and vibrant vegetables, accompanied by tender, perfectly seared flank steak. Each bowl embodies a symphony of tastes, featuring roasted garlic that adds an irresistible depth to the broth, along with fragrant herbs like rosemary and sage that elevate the dish to a culinary delight.

Not only is this soup a feast for the senses, but it's also incredibly nourishing, making it an ideal centerpiece for lunch or dinner. With the addition of nutrient-rich kale and yams, this recipe speaks to both taste and health, ensuring you’ll be satisfied without compromising on flavor. Whether you're looking to impress guests or simply want to treat yourself to something special, this dish delivers warmth and satisfaction in every spoonful. Plus, with a preparation time of just 45 minutes, it allows you to enjoy a gourmet experience without spending all day in the kitchen. Get ready to whip up a comforting bowl that will leave you wanting more!

Ingredients

  • 0.5 cup green lentils french
  • 1.5 pound flank steak 
  • servings parsley fresh chopped
  • tablespoons rosemary leaves fresh
  • tablespoon sage fresh chopped
  • 10  garlic cloves peeled halved
  • 12 ounces kale thinly sliced
  • medium leek white green thinly sliced ( and parts only)
  • 0.8 cup olive oil 
  • tablespoons parmesan cheese grated
  • 0.3 cup lentils red
  • tablespoons soya sauce 
  • cups vegetable broth ()
  • cups water 
  • 1.3 pounds yams peeled cut into 1/2-inch cubes (red-skinned sweet potatoes)

Equipment

  • bowl
  • frying pan
  • sauce pan
  • pot
  • cutting board

Directions

  1. Place oil, garlic, and rosemary in heavy small saucepan. Cook over lowest possible heat until garlic begins to brown, about 1 1/2 hours. Cool.
  2. Drain, reserving garlic oil and garlic cloves separately. Discard rosemary. Can be made 2 days ahead. Cover garlic oil and garlic cloves separately and chill.
  3. Place 3 cups water and green lentils in small saucepan. Bring to boil. Reduce heat to medium and simmer 25 minutes. Cool lentils; drain.
  4. Meanwhile, heat 1/4 cup garlic oil in heavy large pot over medium heat.
  5. Add leek and sage. Cook until leek is soft, stirring frequently, about 10 minutes.
  6. Add 7 cups vegetable broth, soy sauce, red lentils, and green lentils to pot. Bring to boil. Reduce heat to medium, cover, and simmer until lentils are almost tender, about 15 minutes.
  7. Add yams and garlic cloves and cook until yams are tender, adding more broth by 1/2 cupfuls as needed to cover vegetables, about 10 minutes.
  8. Add kale to soup. Simmer until kale is wilted, about 5 minutes. Season with salt and pepper.
  9. Meanwhile, heat 1 tablespoon garlic oil in heavy large skillet over high heat.
  10. Sprinkle steak with salt and pepper.
  11. Place steak in skillet and cook until brown and cooked to desired doneness, about 4 minutes per side for medium-rare.
  12. Transfer to cutting board; let stand 10 minutes. Thinly slice steak.
  13. Divide soup among 6 bowls. Arrange sliced steak atop soup.
  14. Sprinkle with cheese and parsley, drizzle with garlic oil, and serve.

Nutrition Facts

Calories615kcal
Protein29.07%
Fat42.82%
Carbs28.11%

Properties

Glycemic Index
33.87
Glycemic Load
4.45
Inflammation Score
-10
Nutrition Score
43.267825994803%

Flavonoids

Catechin
0.08mg
Naringenin
0.17mg
Apigenin
8.65mg
Luteolin
0.09mg
Kaempferol
0.47mg
Myricetin
0.71mg
Quercetin
0.11mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:615.22kcal
30.76%
Fat:29.17g
44.88%
Saturated Fat:11.17g
69.83%
Carbohydrates:43.08g
14.36%
Net Carbohydrates:32.06g
11.66%
Sugar:9.75g
10.83%
Cholesterol:114.91mg
38.3%
Sodium:1824.79mg
79.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.57g
89.14%
Vitamin A:19412.04IU
388.24%
Copper:3.5mg
174.8%
Vitamin K:81.55µg
77.67%
Vitamin B6:1.42mg
70.82%
Selenium:47.97µg
68.53%
Vitamin B3:11.75mg
58.75%
Zinc:8.36mg
55.75%
Manganese:1.11mg
55.56%
Phosphorus:513.49mg
51.35%
Fiber:11.03g
44.11%
Folate:153.05µg
38.26%
Potassium:1289.54mg
36.84%
Vitamin C:28.36mg
34.38%
Iron:6.16mg
34.23%
Vitamin B12:1.98µg
32.97%
Vitamin B1:0.46mg
30.84%
Vitamin B2:0.45mg
26.25%
Magnesium:105.01mg
26.25%
Vitamin B5:2.17mg
21.75%
Calcium:160.15mg
16.01%
Vitamin E:2.09mg
13.92%
Source:Epicurious