LENTIL AND VEGGIE SOUP

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

1. 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.

2. Add Lentils and Spices: Stir in the rinsed lentils and cumin, coating the lentils in the oil and vegetable mixture for about 1 minute.

3. Pour in Broth: Add vegetable broth to the pot, bringing the mixture to a boil.

4. 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.

5. 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.