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LENTIL SOUP
03

LENTIL SOUP

NUTRITION
HEALTHY RECIPES
Oct 09, 2024

LENTIL SOUP

Lentil soup is a healthy, fulfilling dish rich in plant protein and fibre and full of other essential nutrients. With being prepared with basic ingredients like lentils, carrots, celery, and onion, this soup tastes so flavourful just because of the hint of cumin and garlic. Such soup is truly ideal for a speedy lunch or light dinner, as well as for a filling, healthy meal – all vegan and gluten-free. It’s a mild earthy flavour, and aromatic vegetables and spices really take it to another level, making it a satisfying warming soup that’s very easy to prepare. You can enjoy it on its own or with a slice of crusty bread.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION / TECHNIQUES

One-Pot Wonders, Sauté, Simmer

OCCASION / HOLIDAY

Fall, Winter, Ramadan, Thanksgiving, Christmas Eve

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Vegetarian, Gluten-Free, Low Fat, High Fibre, Quick & Easy

DISH TYPE

Soup / Stew

INGREDIENTS

  • ¼ cup lentils, rinsed
  • ¼ cup carrots, diced
  • ¼ cup celery, diced
  • ¼ cup onion, chopped
  • 1 clove garlic, minced
  • 1 cup vegetable broth
  • ½ tsp cumin
  • ½ tbsp olive oil
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 170
  • Protein: 8g
  • Fat: 6g
  • Carbohydrates: 24g
  • Fibre:8g
  • Sodium: 300mg

PREPARATION OF LENTIL SOUP

  • Sauté vegetables: Heat olive oil in a medium saucepan over medium heat. Chop onion, carrots and celery, and sauté until softened, 4 to 5 minutes.
  • Add garlic and spices: Stir in the minced garlic and cumin, cook for another 30 seconds and fragrant.
  • Add lentils and broth: Add the washed lentils to the pot and then add the vegetable broth. Stir everything together.
  • Simmer: Let the soup boil, then lower the heat to a low simmer and cook for around 20 to 25 minutes, until the lentils are soft. Stir occasionally to prevent sticking.
  • Season and serve: Add the salt and pepper according to your taste. Serve hot, garnished with fresh herbs if liked.

PREP TIME

5 minutes

COOKING TIME

25 minutes

TIPS FOR lentil soup

  • For a richer flavour, use roasted vegetables or caramelise the onions before adding the broth.
  • To ensure that the lentils are even cooked, rinse them under cold water and check for any small stones or debris before using them.
  • If the soup becomes too thick, add a bit of vegetable broth or water to reach your preferred consistency.

VARIATIONS

  • Add ¼ cup of diced tomatoes or spinach for a heartier, vegetable-rich soup. Add ¼ cup chopped tomatoes or spinach for more substance, a vegetable-packed soup.
  • To increase the protein content, add cooked chickpeas or quinoa towards the end of the cooking process.
  • To heat things up, add a pinch of red pepper flakes or some hot sauce to the simmering flesh.
  • If you like a creamy texture, use an immersion blender to blend half the soup or transfer some of the mixture to a blender and purée, then return it to the pot.

PREPPING AND STORAGE

  • Fridge: Refrigerate any leftover lentil soup in an airtight container for up to 4 days. Reheat on the stovetop or in the microwave until hot.
  • Freezing: This lentil soup freezes well. Let the soup cool down and then transfer it to freezer containers or freezer bags. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.

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