LENTIL AND VEGGIE SOUP
Lentil and Veggie Soup is a nutritious, comforting dish packed with protein-rich lentils and fresh vegetables like carrots, celery, and tomatoes. Infused with garlic and cumin for added flavour, this soup is hearty and light, making it perfect for a healthy lunch or dinner. The combination of olive oil and vegetable broth creates a silky, rich base while adding salt and pepper, which allows you to adjust the seasoning to your taste. Ideal for chilly days or a wholesome meal, this one-bowl delight is filling, nourishing, and easy to prepare.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean, Middle Eastern
PREPARATION / TECHNIQUES
One-Pot Wonders, Simmer, Sauté
OCCASION / HOLIDAY
Winter, Fall, Casual Dinner, Family Meal, Potluck, Ramadan
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegan, Healthy, High Fibre, Low Fat, Low Sodium, Organic, Quick & Easy, Wheat/Gluten-Free
DISH TYPE
Soup / Stew
INGREDIENTS FOR LENTIL AND VEGGIE SOUP
- 1/4 cup lentils, rinsed
- 1/4 cup carrots, diced
- 1/4 cup celery, diced
- 1/4 cup tomatoes, diced
- 1/2 clove garlic, minced
- 1 cup vegetable broth
- 1/2 tsp cumin
- 1/2 tbsp olive oil
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 180 kcal
- Protein: 8g
- Carbohydrates: 24g
- Fat: 7g
- Fibre: 6g
- Sugar: 5g
- Sodium: 450mg
- Vitamin A: 60% of DV
- Vitamin C: 20% of DV
- Iron: 15% of DV
- Calcium: 4% of DV
PREPARATION FOR LENTIL AND VEGGIE SOUP
- Sauté Vegetables: In a medium saucepan, heat olive oil over medium heat. Add minced garlic, diced carrots, celery, and tomatoes. Sauté for 3-5 minutes until vegetables are slightly tender.
- Add Lentils and Spices: Stir in the rinsed lentils and cumin, coating the lentils in the oil and vegetable mixture for about 1 minute.
- Pour in Broth: Add vegetable broth to the pot, bringing the mixture to a boil.
- Simmer the Soup: Reduce the heat to low and let the soup simmer for 20-25 minutes or until the lentils are fully cooked and tender.
- Season and Serve: Taste the soup and season with salt and pepper. Serve hot and enjoy!
PREP TIME
10 minutes
COOKING TIME
25 minutes
TIPS FOR LENTIL AND VEGGIE SOUP
- Add extra vegetables like zucchini, bell peppers, or spinach for more variety and nutrition.
- If you prefer a thicker soup, simmer uncovered for a bit longer or blend a portion for added creaminess.
- Add a pinch of red pepper flakes or cayenne for some heat.
VARIATIONS
- Protein Boost: Add chickpeas or tofu for additional protein.
- Herbal Twist: Swap cumin for thyme or oregano for a different flavour profile.
- Grains: Add cooked quinoa or rice for a heartier soup version.
PREPPING AND STORAGE GUIDE FOR LENTIL AND VEGGIE SOUP
- Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezer: Freeze the soup for up to 3 months. Reheat on the stove or microwave, adding a splash of broth if it thickens.