Lentils are one of the most underrated superfoods out there. Small but mighty! Legumes are packed with plant-based protein (about 18 grams per cooked cup) and 15 grams of fiber, making them a powerhouse for keeping you full and fueled. Even better? Their complex carbohydrates have a low glycemic index, which means they help stabilize blood sugar rather than cause spikes which is perfect for sustained energy and overall health.

Hearty Bison Lentil Soup Click here for a printable recipe and shopping list
Servings: 4–6 | Prep Time: 15 min | Cook Time: 45 min | Total Time: 1 hour

Ingredients:
 1 lb ground bison (or omit if you do not want meat)
 1 tablespoon olive oil
 1 medium yellow onion, chopped
 3 cloves garlic, minced
 2 carrots, diced
 2 celery stalks, diced
 1 teaspoon salt
 ½ teaspoon black pepper
 1 teaspoon ground cumin
 1 teaspoon smoked paprika
 ½ teaspoon dried thyme
 ½ teaspoon crushed dried rosemary
 1 cup dried brown or green lentils, rinsed
 1 (14.5 oz) can diced tomatoes
 6 cups low‐sodium beef or vegetable broth
 2 tablespoons tomato paste
 1 tablespoon Worcestershire sauce (optional)
 1–2 cups chopped kale or spinach (optional)
 Juice of ½ lemon
 Fresh parsley for garnish

Instructions:

1. Brown the Bison:
   Heat olive oil in a large pot over medium heat. Add ground bison and cook until browned, 5–7 minutes.
   Drain fat if needed.
2. Sauté Vegetables:
   Add onion, carrots, and celery. Cook for 6–8 minutes. Stir in garlic, cumin, paprika, thyme, rosemary,
   salt, and pepper. Cook 1–2 minutes.
3. Add Lentils and Liquids:
   Mix in tomato paste and cook 1 minute. Add lentils, diced tomatoes, broth, Worcestershire, and bay
   leaf. Bring to a boil.
4. Simmer:
   Lower heat, cover partially, and simmer for 35–40 minutes, until lentils are tender. Stir occasionally.
5. Finish:
   Stir in greens (if using) during the last 5 minutes. Remove bay leaf, add lemon juice, and adjust
   seasoning to taste.
6. Serve:
   Garnish with fresh parsley and serve warm