Indulge in the comforting flavors of this hearty lentil soup, a nourishing and wholesome dish that captures the essence of comfort and warmth in every spoonful. Bursting with a harmonious blend of earthy lentils, aromatic herbs, and vibrant vegetables, this soup is a testament to the simple pleasures of homemade cooking. Whether you’re seeking a soul-soothing meal on a chilly day or a nutritious addition to your weekly menu, this lentil soup recipe offers both exquisite taste and a delightful journey into the world of wholesome flavors.
Healthy and hearty lentil soup recipe
Lentil soup is a nutritious and flavorful dish made from lentils, which are small, edible legumes. Lentils come in various colors, such as green, brown, red, and black, and each variety has a slightly different taste and texture. Lentil soup is prepared by simmering lentils in a flavorful broth along with a variety of vegetables, herbs, and spices. The result is a hearty and comforting soup known for its rich protein content, dietary fiber, and essential nutrients. Lentil soup can be enjoyed as a warming meal on its own or served with bread, rice, or other accompaniments. It is a popular dish in many cuisines around the world, appreciated for its versatility, affordability, and nourishing qualities.
Ingredients
- 1 cup dried lentils (green, brown, or red), rinsed and drained
- 1 onion, chopped
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 can (14 oz) diced tomatoes (or fresh tomatoes)
- 6 cups vegetable or chicken broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric (optional)
- 1 bay leaf
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh lemon juice (optional, for serving)
- Chopped fresh parsley or cilantro (for garnish)
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Cook for about 5-7 minutes until the vegetables start to soften.
- Add the minced garlic, cumin, coriander, and turmeric (if using). Cook for another minute until fragrant.
- Add the rinsed lentils, diced tomatoes, bay leaf, and broth to the pot. Bring the mixture to a boil.
- Reduce the heat to low, cover the pot, and let the soup simmer for about 25-30 minutes or until the lentils are tender.
- Once the lentils are cooked, remove the bay leaf. Use an immersion blender to blend the soup partially if you prefer a chunky texture, or blend it completely for a smoother consistency.
- Season the soup with salt and pepper to taste. If the soup is too thick, you can add more broth or water to reach your desired consistency.
- Serve the lentil soup hot. Squeeze some fresh lemon juice over each serving if desired and garnish with chopped parsley or cilantro.
- Enjoy the lentil soup as is, or serve it with crusty bread, pita, or rice for a complete meal.Lentil soup is quite versatile and can be adapted to your liking.
Video
Notes
Lentil soup offers numerous benefits due to its nutritious ingredients and cooking method. Here are two prominent benefits of including lentil soup in your diet:
Nutrient-Rich and High in Protein:
Lentil soup is a fantastic source of plant-based protein, making it an excellent option for vegetarians and vegans. Lentils are rich in protein, containing essential amino acids that contribute to muscle maintenance, repair, and overall bodily function. Additionally, lentils are packed with essential nutrients such as dietary fiber, iron, folate, potassium, and B vitamins. These nutrients support heart health, digestion, energy metabolism, and the production of healthy red blood cells. By incorporating lentil soup into your diet, you can easily increase your intake of vital nutrients and promote overall well-being. Heart-Healthy and Low in Saturated Fat:
Lentil soup is known for its heart-healthy attributes. Lentils are naturally low in fat and cholesterol, making them a heart-friendly protein source. The soluble fiber found in lentils can help lower cholesterol levels by binding to cholesterol in the digestive tract, aiding its elimination from the body. Additionally, the potassium content in lentil soup supports healthy blood pressure levels and cardiovascular function. By opting for lentil soup as a regular part of your diet, you can contribute to heart health and reduce the risk of cardiovascular diseases. These benefits showcase the nutritious profile of lentil soup, making it not only a flavorful and satisfying dish but also a valuable addition to a balanced diet.
Lentil soup is a fantastic source of plant-based protein, making it an excellent option for vegetarians and vegans. Lentils are rich in protein, containing essential amino acids that contribute to muscle maintenance, repair, and overall bodily function. Additionally, lentils are packed with essential nutrients such as dietary fiber, iron, folate, potassium, and B vitamins. These nutrients support heart health, digestion, energy metabolism, and the production of healthy red blood cells. By incorporating lentil soup into your diet, you can easily increase your intake of vital nutrients and promote overall well-being. Heart-Healthy and Low in Saturated Fat:
Lentil soup is known for its heart-healthy attributes. Lentils are naturally low in fat and cholesterol, making them a heart-friendly protein source. The soluble fiber found in lentils can help lower cholesterol levels by binding to cholesterol in the digestive tract, aiding its elimination from the body. Additionally, the potassium content in lentil soup supports healthy blood pressure levels and cardiovascular function. By opting for lentil soup as a regular part of your diet, you can contribute to heart health and reduce the risk of cardiovascular diseases. These benefits showcase the nutritious profile of lentil soup, making it not only a flavorful and satisfying dish but also a valuable addition to a balanced diet.
Nutrition
Serving: 150g
Tried this recipe?Let us know how it was!