Lentil Soup
5/5
Lentil soup is a comforting and nourishing dish that is rich in protein, fiber, and essential nutrients. It is an excellent choice for a healthy and satisfying meal, particularly for those following a vegetarian or vegan diet. Lentils are a good source of plant-based protein and are packed with dietary fiber, which aids in digestion and helps keep you feeling full for longer. They are also rich in essential minerals like iron and folate.
INGREDIENTS
- 1 cup lentils (any variety), rinsed and drained
- 1 onion, chopped
- 2 cloves of garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 tomato, chopped
- 4 cups vegetable broth or water
- 1 teaspoon cumin powder
- 1 teaspoon turmeric powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh coriander leaves, chopped (for garnish)
- 2 tablespoons olive oil
INSTRUCTIONS
- Heat olive oil in a large pot over medium heat. Add the chopped onions and sauté until they turn translucent.
- Add minced garlic and sauté for another minute until fragrant.
- Add diced carrots and celery to the pot and cook for about 5 minutes until they start to soften.
- Add the rinsed lentils, chopped tomato, cumin powder, turmeric powder, and paprika. Stir well to coat the lentils and vegetables with the spices.
- Pour in the vegetable broth or water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes or until the lentils are cooked and tender.
- Season the soup with salt and pepper to taste. Adjust the spices according to your preference.
- Use an immersion blender or transfer a portion of the soup to a blender and blend until smooth if you prefer a creamier texture. You can also leave it chunky if desired.
- Garnish with freshly chopped coriander leaves and serve hot.
TIPS
- You can use any type of lentils such as green lentils, brown lentils, red lentils, or a mix of lentils for added texture and flavor.
- Customize the soup by adding other vegetables like spinach, zucchini, or bell peppers.
- To enhance the flavor, you can sauté the spices with the onions and garlic before adding the remaining ingredients.
- If you prefer a thicker consistency, mash some of the cooked lentils with a spoon or blend a portion of the soup and add it back to the pot.
- Adjust the seasoning according to your taste preferences. You can add additional spices or herbs like thyme or bay leaves.
- Serve the lentil soup with a squeeze of fresh lemon juice for a tangy twist.
- This soup can be a meal on its own, but you can also serve it with crusty bread or a side salad for a more substantial meal.
NUTRITION VALUE
- Calories: 200-250 kcal
- Protein: 12-15 grams
- Fat: 5-8 grams
- Carbohydrates: 30-35 grams
- Fiber: 10-12 grams
