Nothing beats a warm, comforting bowl of lentil soup on a chilly day. Packed with protein, fiber, and fresh vegetables, this hearty lentil soup is a nutritious and delicious option for lunch or dinner. It’s easy to make, budget-friendly, and bursting with flavor, making it a perfect choice for both weeknight meals and meal prep.
Let’s dive into how to make this wholesome, satisfying dish.
Table of Contents
Why You’ll Love This Recipe
Nutritious and Filling
- High Protein: Lentils are an excellent plant-based source of protein.
- Rich in Fiber: Keeps you feeling full and supports healthy digestion.
- Loaded with Vegetables: A variety of veggies adds essential vitamins and minerals.
Simple and Versatile
- Customizable: Use your favorite vegetables or spices to suit your taste.
- One-Pot Meal: Easy to prepare and minimizes cleanup.
- Meal Prep-Friendly: Tastes even better the next day!
Ingredients You’ll Need
| Category | Ingredients | Quantity |
|---|---|---|
| Base | Olive oil | 2 tbsp |
| Onion (diced) | 1 medium | |
| Garlic (minced) | 3 cloves | |
| Vegetables | Carrots (diced) | 2 medium |
| Celery (diced) | 2 stalks | |
| Tomatoes (diced) | 2 large | |
| Spinach or kale | 2 cups | |
| Legumes | Brown or green lentils (rinsed) | 1 cup |
| Broth | Vegetable broth | 6 cups |
| Seasonings | Salt and pepper | To taste |
| Ground cumin | 1 tsp | |
| Paprika | 1 tsp | |
| Bay leaf | 1 | |
| Optional | Lemon juice | 1 tbsp |
| Fresh parsley (chopped) | 2 tbsp |
Step-by-Step Instructions
1. Preparing the Base
- Heat the oil: In a large pot, heat olive oil over medium heat.
- Sauté aromatics: Add the diced onion and garlic, cooking until fragrant and translucent.
2. Cooking the Vegetables
- Add veggies: Stir in the carrots, celery, and tomatoes. Cook for 5-7 minutes until slightly softened.
3. Adding Lentils and Broth
- Incorporate lentils: Add the rinsed lentils to the pot, stirring to combine.
- Pour in broth: Add the vegetable broth, cumin, paprika, bay leaf, salt, and pepper.
- Simmer: Bring the mixture to a boil, then reduce heat to low and let it simmer for 30-35 minutes, or until the lentils are tender.
4. Finishing Touches
- Add greens: Stir in spinach or kale and cook for an additional 5 minutes.
- Adjust seasoning: Add lemon juice and adjust salt and pepper to taste.
- Garnish: Top with fresh parsley before serving.
Tips for the Perfect Lentil Soup
Choosing the Right Lentils
- Brown or Green Lentils: Hold their shape well and provide a hearty texture.
- Red Lentils: Cook faster and create a creamier consistency.
Enhancing Flavor
- Spices: Add turmeric, chili flakes, or smoked paprika for extra flavor.
- Herbs: Include thyme or rosemary for an aromatic twist.
Storing and Reheating
- Refrigerate: Store in an airtight container for up to 5 days.
- Freeze: Freeze in portions for up to 3 months. Thaw overnight in the refrigerator before reheating.
Nutritional Information
| Nutrient | Per Serving (1 cup) |
|---|---|
| Calories | ~200 |
| Protein | 10g |
| Carbohydrates | 30g |
| Fats | 4g |
| Fiber | 12g |
This lentil soup is not only hearty and delicious but also a nutrient-packed addition to your weekly menu.
Frequently Asked Questions (FAQ)
Can I use canned lentils?
Yes, but reduce the cooking time as canned lentils are already cooked. Add them during the last 10 minutes of cooking.
Can I make this soup in a slow cooker?
Absolutely! Combine all ingredients except the greens and cook on low for 6-8 hours or high for 3-4 hours. Stir in the greens at the end.
How can I make this soup creamier?
Blend a portion of the soup with an immersion blender or add coconut milk for extra creaminess.
What can I serve with this soup?
Serve with crusty bread, a side salad, or a dollop of yogurt for added richness.
Conclusion: A Bowl of Comfort and Nutrition
This hearty lentil soup with vegetables is a flavorful, nourishing dish that’s perfect for any occasion. Its simple ingredients and robust taste make it a staple in any kitchen. Whether you’re cooking for your family or meal-prepping for the week, this recipe will quickly become a favorite. Give it a try and enjoy a warm bowl of goodness today!