Description
This Savory Lentil Soup is brimming with plant-based protein, fiber, and essential micronutrients, making it a fantastic choice for sustained energy and overall well-being. With its rich flavors and hearty texture, this soup is not just a meal but a comforting testament to wholesome ingredients.
Ingredients
2 tablespoons Extra Virgin Olive Oil
1 large Yellow Onion, finely chopped
2 Carrots, peeled and diced
2 Celery Stalks, diced
3 cloves Garlic, minced
1 cup Brown or Green Lentils, rinsed
6 cups Low-Sodium Vegetable Broth
1 (14.5-ounce) can Diced Tomatoes, undrained
1 teaspoon Dried Thyme
1 teaspoon Ground Cumi
½ teaspoon Ground Coriander
1 Bay Leaf
½ teaspoon Sea Salt, or to taste
¼ teaspoon Black Pepper, freshly ground, or to taste
2 cups fresh Spinach or Kale, chopped (optional)
Fresh Parsley or Cilantro, chopped, for garnish (optional)
Instructions
- Heat the Olive Oil in a large Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Sauté for 8-10 minutes until softened
- Add the minced garlic, dried thyme, ground cumin, and ground coriander. Cook for another 1-2 minutes until the spices are fragrant
- Stir in the rinsed lentils, diced tomatoes, vegetable broth, and bay leaf. Give everything a good stir
- Bring the mixture to a boil, then reduce heat to low and cover. Simmer for 30-40 minutes until the lentils are tender
- Remove the bay leaf, stir in salt and pepper. If desired, add chopped spinach or kale and stir until wilted
- Taste and adjust seasoning, then ladle into bowls. Garnish with fresh herbs if desired
Notes
Rinse lentils under cold water before cooking.
Do not rush the sauté process for maximum flavor.
- Prep Time: 20 mins
- Cook Time: 40 mins
- Category: Dinner
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 280-320 kcal
- Sugar: 6-8 g
- Sodium: 350-450 mg
- Fat: 7-9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6-8 g
- Trans Fat: 0 g
- Carbohydrates: 40-45 g
- Fiber: 15-18 g
- Protein: 18-20 g
- Cholesterol: 0 mg