Hearty Vegetable Lentil Soup: A Nutritious Recipe
Hearty Vegetable Lentil Soup: A Nutritious Recipe
There's nothing quite like a warm bowl of soup on a chilly day, and this vegetable lentil soup recipe is not only comforting but also packed with nutrients. It’s an easy, affordable way to load up on vegetables and plant-based protein. Let’s dive into making this delicious and healthy soup.
Why You'll Love This Soup
- Nutrient-Rich: Loaded with vitamins, minerals, and fiber from various vegetables and lentils.
- Budget-Friendly: Uses inexpensive ingredients that are easy to find.
- Easy to Make: Simple steps that anyone can follow, even beginner cooks.
- Versatile: Easily customizable with your favorite vegetables and spices.
- Great for Meal Prep: Makes a large batch that’s perfect for lunches or dinners throughout the week.
Ingredients You'll Need
- 1 cup brown or green lentils, rinsed
- 1 tbsp olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 8 cups vegetable broth
- 1 (14.5 oz) can diced tomatoes, undrained
- 1 tsp dried thyme
- 1/2 tsp dried rosemary
- 1 bay leaf
- Salt and pepper to taste
- Optional: 1 cup chopped spinach or kale
Step-by-Step Instructions
- Sauté the Aromatics:
- In a large pot or Dutch oven, heat olive oil over medium heat.
- Add chopped onion, carrots, and celery. Sauté for about 5-7 minutes, until the onion is translucent.
- Add minced garlic and cook for another minute until fragrant.
- Add Remaining Ingredients:
- Stir in the rinsed lentils, vegetable broth, diced tomatoes, thyme, rosemary, and bay leaf.
- Season with salt and pepper to taste.
- Simmer:
- Bring the soup to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender.
- Adjust and Serve:
- Remove the bay leaf.
- If using, stir in chopped spinach or kale during the last 5 minutes of cooking until wilted.
- Taste and adjust seasoning as needed. Serve hot.
Tips for the Perfect Soup
- Lentil Type: Brown or green lentils work best as they hold their shape well during cooking. Red lentils tend to break down and can make the soup mushy.
- Vegetable Broth: Using a high-quality vegetable broth enhances the flavor of the soup. Consider making your own for an even richer taste.
- Spice It Up: Add a pinch of red pepper flakes for a little heat.
- Blending: For a creamier texture, blend a portion of the soup using an immersion blender before serving.
- Storage: Store leftover soup in an airtight container in the refrigerator for up to 3-4 days. It also freezes well for longer storage.
Variations
- Add Protein: Include cooked chicken, sausage, or tofu for extra protein.
- Different Vegetables: Try adding sweet potatoes, zucchini, or bell peppers.
- Lemon Juice: A squeeze of fresh lemon juice brightens up the flavors.
Health Benefits of Lentil Soup
Lentils are a nutritional powerhouse, offering numerous health benefits:
- High in Fiber: Promotes digestive health and helps regulate blood sugar levels.
- Rich in Protein: Essential for muscle building and repair.
- Good Source of Iron: Helps prevent iron deficiency and supports energy levels.
- Low in Fat: A heart-healthy option that can help lower cholesterol levels.
This vegetable lentil soup is not just a meal; it's a bowl full of health and comfort. Whether you're a seasoned cook or just starting, this recipe is sure to become a staple in your kitchen. Enjoy!