Vegetarian soup

Getting high quality protein should be a topic of interest for vegetarians and non-vegetarians alike. Legumes are the perfect answer to high protein, low fat cooking that will keep your family healthy and happy. Additionally, beans or lentils purchased dried are easy to store for long periods of time, are extremely versatile and are very budget friendly.

Chick Peas are a great addition to ones diet. At 6 grams of protein for a cup of chick peas, this bean is a real workhorse. They can be used in stews or soups, added to rice for a complete meal, or even cooked then blended with tahini to make hummus. They also make a fun and delicious addition to a salad. Dried chick peas do require a fair amount of planning, however. Most recommend soaking the beans for at least 24 hours in water and then cooked slowly for an hour or sometimes more before they soften up.

Red and Yellow Lentils are frequently overlooked in America. Many supermarkets carry the brown or green lentils, but not the yellow or red versions. The flavor of the yellow or red lentils is quite good actually and can be found in many health food stores or ethnic local stores. Additionally, they have an overall better look after cooking than do the brown or green lentils. Red lentils can be made into a delicious soup or cooked with bulgar and pressed into delicious kofte type shapes. Yellow lentils are a favorite among those who like to make various types of dahls. Lentils generally cook more quickly than other types of beans and dont require long soaking periods. Moreover, lentils do not tend to produce the gas that other beans have been known to create.

Great Northern Beans can make a meal shine. Add them to stews or soups such as Pasta Fagioli Soup, Moroccan Lentil Soup or cook them with water, salt, tomato paste and herbs and ladle them on top of rice for a complete meal. This bean also packs a protein wallop at over 14 grams of protein per serving.