Lentil soup is a hearty and healthy dish packed with nutrients, making it an ideal choice for a cozy family dinner or meal prep. Lentils are rich in protein, fiber, and essential minerals, offering a nutritious boost to your diet. This simple yet flavorful recipe will guide you in creating a comforting bowl of lentil soup that’s both vegan-friendly and packed with wholesome ingredients.
Lentil Soup Recipe
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Ingredients:-
1 cup dried lentils (any variety)
1 tablespoon olive oil
1 medium onion, chopped
2 carrots, chopped
2 celery stalks, chopped
3 garlic cloves, minced
1 can (14.5 oz) diced tomatoes
6 cups vegetable broth (or water)
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon ground turmeric
Salt and pepper to taste
1 bay leaf
1 handful fresh spinach (optional)
Fresh parsley for garnish
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| Lentil Soup Recipe |
Instructions:
Step 1: Prepare the Lentils
Rinse the lentils under cold water, removing any debris or discolored ones. Set aside.
Step 2: Sauté the Vegetables
Heat olive oil in a large pot over medium heat. Add chopped onions, carrots, and celery, and sauté until softened, about 5 minutes. Add minced garlic and cook for another minute.
Step 3: Add Spices and Broth
Stir in the cumin, paprika, and turmeric, cooking the spices for about 30 seconds to release their flavors. Add the diced tomatoes, vegetable broth, lentils, and bay leaf. Stir well to combine.
Step 4: Simmer the Soup
Bring the mixture to a boil, then reduce the heat and let it simmer uncovered for 25-30 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
Step 5: Add Spinach and Season
If using spinach, stir it in during the last 5 minutes of cooking. Season the soup with salt and pepper to taste, and remove the bay leaf before serving.
Step 6: Serve and Enjoy
Ladle the lentil soup into bowls, garnish with fresh parsley, and serve with warm bread or a side salad. Enjoy this nourishing and filling dish!
Nutritional Information :-
Lentil soup is rich in plant-based protein, making it an excellent meal option for vegetarians and vegans. Below is the estimated nutritional breakdown per serving (based on 1 cup):
Calories : 230
Protein : 12 grams
Fiber : 15 grams
Carbohydrates : 40 grams
Fat : 5 grams
Iron : 6 mg (33% DV)
Folate : 180 mcg (45% DV)
Lentils are also high in B vitamins, magnesium, and potassium, contributing to overall heart health. With its high fiber content, this soup aids digestion and promotes satiety, making it a satisfying meal.
