Lentil soup with vegetables is a delicious, healthy and comforting option for lunch or dinner any time of the year. This recipe combines the proteins from lentils with the vitamins and nutrients from vegetables, creating a complete and balanced meal. The mixture of onion, garlic, carrot, celery, and green pepper, along with the whole tomatoes and broth, add a delicious, flavorful flavor to the soup. Plus, it's a vegetarian option and can easily be adapted to a vegan diet by using vegetable broth instead of chicken broth. I hope you enjoy this delicious soup!
Lentil Soup with Vegetables
Lentil Vegetable Soup is a comforting blend of lentils cooked with carrots, celery, green pepper, and tomatoes in a flavorful broth. It is a healthy and nutritious option, rich in vegetable proteins, fiber and vitamins. Perfect for a complete and balanced meal at any time of the year.
5
Portions20
minute40
minute250
kcalIngredients:
1 Cup of dried lentils
1 unit of Medium onion, finely chopped
3 cloves Garlic, finely chopped
2 units of Carrots, peeled and chopped into small cubes
2 stems of Celery, chopped into small cubes
1 unit of Green pepper, chopped into small cubes
1 can of Whole tomatoes in juice (400 grams)
1 liter of Chicken or vegetable broth
2 Tablespoons of Olive oil spoons
Salt and pepper to taste
Chopped fresh coriander leaves to decorate (optional)
Instructions
- Rinse the lentils and soak them in cold water for at least 1 hour.
- In a large pot, heat the olive oil over medium heat. Add the onion and cook until translucent, about 5 minutes. Add the garlic and cook for 1-2 more minutes.
- Add the carrots, celery, and green pepper, and cook for 5 more minutes, stirring occasionally.
- Add the whole tomatoes with their juice and the broth. Stir to combine and bring to a boil.
- Add the drained lentils, salt and pepper to taste. Stir to combine, reduce heat to medium-low, and simmer for about 30-40 minutes, or until lentils are tender.
- Serve hot, garnished with fresh chopped cilantro leaves if desired.
Tips
- Soak the lentils: If you have time, soak the lentils in cold water for at least an hour before cooking. This will help soften them and reduce cooking time.
- Sauté the vegetables: Before adding the broth and lentils, sauté the vegetables (onion, garlic, carrots, celery and green pepper) in olive oil. This will enhance the flavors and give an extra touch of caramelization.
- Homemade broth: If possible, use homemade chicken or vegetable broth instead of canned broth. Homemade broth adds a richer, more natural flavor to the soup.
- Spices and herbs: Add spices such as cumin, thyme or paprika to give the soup more flavor. You can also add fresh herbs such as cilantro or parsley at the end of cooking to add a fresh touch.
- Soup texture: If you prefer a thicker soup, you can use a hand blender or food processor to partially blend some lentils and vegetables before serving. This will create a creamier, more substantial texture.
- Accompaniments: Serve the lentil soup with vegetables with some crusty or toasted bread. You can also add a squeeze of fresh lemon before serving to add a touch of acidity.
Lentil soup with vegetables and health benefits
Lentil soup with vegetables can offer several health benefits due to the ingredients used. Here are some notable benefits:
- Protein Source: Lentils are an excellent source of plant protein, which is beneficial for those following a vegetarian or vegan diet. The combination of lentils and vegetables in the soup provides a complete source of protein.
- Dietary fiber: Both lentils and vegetables are rich in dietary fiber, which can support digestive health and help maintain healthy blood sugar levels.
- Vitamins and minerals: The vegetables used in the soup, such as carrot, celery and green pepper, are rich in essential vitamins and minerals such as vitamin A, vitamin C, potassium and folate.
- Low in saturated fat: Lentil soup with vegetables is generally low in saturated fat and can be a healthy option for those looking to reduce their saturated fat intake.
- Weight control: Due to its fiber and protein content, lentil soup with vegetables can help maintain a feeling of fullness for longer, which can contribute to weight control.
It is important to note that health benefits may vary depending on the specific ingredients used in the recipe and the portions consumed. Additionally, people with special dietary needs or medical conditions should take their individual requirements into account when enjoying this soup.
Enjoy!
Maybe you might like: Zucchini and eggplant lasagna
Image credits: freepik
