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LENTIL AND VEGETABLE SOUP
03

LENTIL AND VEGETABLE SOUP

NUTRITION
HEALTHY RECIPES
Dec 24, 2024

LENTIL AND VEGETABLE SOUP

This Lentil and Vegetable Soup is a hearty, nutritious dish perfect for a comforting meal. This soup is packed with protein-rich lentils, fresh vegetables and aromatic garlic. It is simmered in a savoury vegetable broth, creating a delicious and satisfying blend of flavours. The carrots, celery and onions add natural sweetness and depth, while the lentils absorb the rich broth. Lightly seasoned with salt and pepper, this dish is simple to prepare and full of wholesome ingredients, making it an ideal choice for a healthy lunch or dinner. It’s also vegan, gluten-free and loaded with fibre.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1 serving

CUISINE

Mediterranean, Middle Eastern, American

PREPARATION/TECHNIQUES

Simmer, One-Pot Wonders, Boil

OCCASION/HOLIDAY

Fall, Winter, Weeknight Dinner, Picnic, Potluck, Family Reunion, Ramadan

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Vegan, High Fibre, Low Fat, Low Sodium, Wheat/Gluten-Free

DISH TYPE

Soup, Stew, Bowl

INGREDIENTS

There are the following ingredients for Lentil and Vegetable Soup:

  • 50g lentils
  • 1/4 carrot, diced
  • 1/4 onion, chopped
  • 1/4 celery stalk, diced
  • 250ml vegetable broth (low sodium)
  • 1 clove garlic, minced
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 180
  • Protein: 8g
  • Fat: 3g
  • Carbohydrates: 30g
  • Fibre: 8g
  • Sodium: 220mg
  • Sugar: 5g

PREPARATION

  • Sauté the vegetables: Heat 1 tsp of olive oil in a large pot over medium heat. Add the chopped onion, carrot, celery and garlic. Sauté for 3-4 minutes until the vegetables are softened and fragrant. This step builds the flavour base of the soup.
  • Add the lentils and broth: Stir in the lentils, then add the vegetable stock, mix well and bring the soup to a boil. Lentils are a great source of vegetable protein and absorb the flavours of the broth as they cook.
  • Simmer the soup: Reduce the heat to low, cover and simmer for 20-25 minutes or until the lentils are tender and the vegetables are cooked. Stir occasionally to prevent the lentils from sticking to the bottom of the pot.
  • Season and serve: Add salt and pepper to taste, adjusting the seasoning as needed. Serve the soup warm, garnished with fresh herbs like parsley or thyme if desired. This comforting soup is best enjoyed with a slice of crusty bread.

PREP TIME

5 minutes

COOKING TIME

25 minutes

TIPS

Here are some tips for the preparation of Lentil and Vegetable Soup:

  • Rinse the lentils: Before cooking, rinse thoroughly to remove any residue and allow the lentils to cook evenly.
  • Use homemade broth: Make your vegetable broth for a richer flavour. Simply simmer leftover vegetable scraps with water for 30 minutes and strain.
  • Adjust the texture: If you prefer a smoother soup, blend part of the soup with an immersion blender to get a creamy consistency while retaining some texture.

VARIATIONS

  • Add more vegetables: For extra nutrition, add diced zucchini, bell peppers, or spinach towards the end of cooking. These vegetables add colour and more nutrients to the soup.
  • Change lentils: Swap out green or brown lentils for red lentils or split peas for a different texture and flavour. Red lentils cook faster and become softer, creating a thicker soup.
  • Add protein: For a hearty meal, stir cooked quinoa, barley or farro into the soup after it is ready to serve. You can also add grilled tofu or tempeh to get more plant-based protein.

PREPPING AND STORAGE

  • Fridge storage: Store leftover soup in an airtight container in the fridge for up to 4 days. Reheat in a saucepan over medium heat, stirring occasionally until warmed through.
  • Freezing: This soup freezes well. Store it in a freezer-safe container for up to 3 months. Thaw overnight in the fridge before reheating. You can freeze the soup in individual portions for easy meal prep.

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