Lentil Soup with Veggies: A Hearty and Nutritious Recipe
Introduction
Lentil soup with veggies is a delicious, nutritious, and easy-to-make dish that is packed with protein, fiber, and essential vitamins. This wholesome soup is perfect for a comforting meal, whether you’re looking for a light lunch or a fulfilling dinner. The combination of lentils and fresh vegetables makes it an excellent choice for a healthy diet. Plus, it’s naturally vegan and gluten-free!
Ingredients
For the Soup:
- 1 cup lentils (green, brown, or red, rinsed and drained)
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 zucchini, diced
- 1 tomato, chopped
- 4 cups vegetable broth or water
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- 1/2 teaspoon dried thyme
- Salt and black pepper to taste
- 1 bay leaf
- 1/2 teaspoon red pepper flakes (optional, for heat)
- 1/2 lemon (juiced, for serving)
- 1/4 cup fresh parsley or cilantro, chopped (for garnish)
Instructions
Step 1: Sauté the Aromatics
- 1. Heat the olive oil in a large pot over medium heat.
- 2. Add the chopped onion and sauté for 2–3 minutes until translucent.
- 3. Stir in the minced garlic and cook for another 30 seconds until fragrant.
Step 2: Cook the Vegetables
- 1. Add the diced carrot, celery, and zucchini to the pot.
- 2. Stir well and cook for about 5 minutes until they start to soften.
- 3. Add the chopped tomatoes and mix everything together.
Step 3: Add Lentils and Spices
- 1. Pour in the rinsed lentils and mix well.
- 2. Add the cumin, turmeric, paprika, thyme, salt, black pepper, and red pepper flakes (if using).
- 3. Stir everything together to coat the lentils and vegetables with the spices.
Step 4: Simmer the Soup
- 1. Pour in the vegetable broth or water and add the bay leaf.
- 2. Bring the mixture to a boil, then reduce the heat to low.
- 3. Cover the pot and let the soup simmer for 25–30 minutes, or until the lentils are tender.
- 4. Stir occasionally and add more water if needed to adjust the consistency.
Step 5: Final Touches
- 1. Once the lentils are cooked, remove the bay leaf.
- 2. Squeeze in the fresh lemon juice for a burst of flavor.
- 3. Taste and adjust the seasoning if needed.
- 4. Garnish with chopped parsley or cilantro.
Tips
- Lentil Variety: Red lentils cook faster and create a creamier texture, while green or brown lentils hold their shape better.
- Thicker Soup: Blend half of the soup using an immersion blender for a creamier consistency.
- Protein Boost: Add a can of drained chickpeas for extra protein.
- Storage: Store leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.
- Serving Suggestion: Serve with warm crusty bread or a side salad for a complete meal.
Enjoy this nourishing and flavorful lentil soup with veggies as a perfect addition to your healthy eating routine!