Discover how to make a comforting Lentil Soup with this easy-to-follow recipe. Packed with protein-rich lentils, fresh tomatoes, and aromatic spices, this hearty soup is perfect for a nourishing meal. Ideal for a quick weeknight dinner or a satisfying lunch, this nutritious lentil soup will warm you up and keep you full.

Ingredients:

- 1 cup dried lentils (green or brown)

- 2 tablespoons olive oil

- 1 large onion, chopped

- 2 cloves garlic, minced

- 2 large carrots, diced

- 2 celery stalks, diced

- 1 cup tomatoes, chopped (or one 14.5 oz can of diced tomatoes)

- 4 cups vegetable or chicken broth

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1/2 teaspoon turmeric

- 1/2 teaspoon ground black pepper

- 1 bay leaf

- Salt to taste

- 1 cup spinach or kale (optional, for added nutrition)

- Fresh parsley or cilantro, chopped (for garnish)

Instructions:

Prepare Lentils: Rinse lentils under cold water and set aside.

Sauté Vegetables: In a large pot, heat olive oil over medium heat. Add onions and cook until translucent, about 5 minutes. Stir in garlic and cook for an additional minute.

Add Carrots and Celery: Add diced carrots and celery to the pot. Cook for 5-7 minutes, until vegetables start to soften.

Incorporate Spices: Stir in cumin, paprika, turmeric, and black pepper. Cook for 1-2 minutes until fragrant.

Combine Ingredients: Add chopped tomatoes, lentils, broth, and bay leaf to the pot. Bring to a boil, then reduce heat to low. Simmer uncovered for about 30-35 minutes, or until lentils and vegetables are tender.

Add Greens: If using spinach or kale, stir it into the soup and cook for an additional 5 minutes.

Season: Remove the bay leaf. Season the soup with salt to taste.

Serve: Ladle the soup into bowls and garnish with fresh parsley or cilantro. Serve hot with crusty bread or a side salad.

Enjoy your delicious and nutritious Lentil Soup!

Nutritional values 

Here are the nutritional values and benefits for the ingredients in your lentil soup recipe

1 cup dried lentils (green or brown)

  - Calories: Approximately 230 kcal

  - Protein: 18g

  - Carbohydrates: 40g

  - Fiber: 15g

  - Fat: 1g

Benefits:

  - High in protein and fiber, promoting satiety and digestive health.

  - Good source of iron and folate, supporting red blood cell production and energy levels.

2 tablespoons olive oil

  - Calories: Approximately 240 kcal

  - Fat: 27g

  - Carbohydrates: 0g

  - Protein: 0g

Benefits:

  - Rich in monounsaturated fats, which are heart-healthy.

  - Contains antioxidants and anti-inflammatory compounds.

1 large onion, chopped

  - Calories: Approximately 45 kcal

  - Carbohydrates: 11g

  - Sugars: 5g

  - Protein: 1g

  - Fat: 0g

Benefits:

  - Adds flavor and nutrients. Onions contain antioxidants and compounds that support heart health.

2 cloves garlic, minced

  - Calories: Approximately 9 kcal

  - Carbohydrates: 2g

  - Sugars: 0g

  - Protein: 0.5g

  - Fat: 0g

Benefits:

  - Adds flavor and has potential immune-boosting and heart health benefits.

2 large carrots, diced

  - Calories: Approximately 50 kcal

  - Carbohydrates: 12g

  - Sugars: 6g

  - Protein: 1g

  - Fat: 0g

Benefits:

  - Good source of beta-carotene, which is converted into vitamin A in the body and supports vision and immune function.

2 celery stalks, diced

  - Calories: Approximately 20 kcal

  - Carbohydrates: 4g

  - Sugars: 2g

  - Protein: 1g

  - Fat: 0g

Benefits:

  - Low in calories and high in fiber. Contains vitamins and minerals that support overall health.

1 cup tomatoes, chopped (or one 14.5 oz can of diced tomatoes)

  - Calories: Approximately 32 kcal

  - Carbohydrates: 7g

  - Sugars: 5g

  - Protein: 1g

  - Fat: 0g

Benefits:

  - Rich in vitamins C and A, antioxidants like lycopene, and other beneficial compounds.

4 cups vegetable or chicken broth

  - Calories: Approximately 40 kcal (vegetable broth) to 60 kcal (chicken broth)

  - Protein: 1g

  - Carbohydrates: 2g

  - Fat: 1g

Benefits:

  - Adds flavor and provides some vitamins and minerals from the vegetables or meat used to make the broth.

1 teaspoon ground cumin

  - Calories: 8 kcal

  - Carbohydrates: 1g

  - Sugars: 0g

  - Protein: 0.4g

  - Fat: 0.5g

Benefits:

  - Adds a warm, earthy flavor. Contains antioxidants and compounds that may aid digestion.

1 teaspoon paprika

  - Calories: 6 kcal

  - Carbohydrates: 1g

  - Sugars: 0g

  - Protein: 0.3g

  - Fat: 0.3g

Benefits:

  - Adds color and flavor. Contains antioxidants and may have anti-inflammatory properties.

1/2 teaspoon turmeric

  - Calories: 8 kcal

  - Carbohydrates: 1.5g

  - Sugars: 0g

  - Protein: 0.2g

  - Fat: 0.2g

Benefits:

  - Adds color and flavor. Contains curcumin, which has anti-inflammatory and antioxidant properties.

1/2 teaspoon ground black pepper

  - Calories: 3 kcal

  - Carbohydrates: 0.8g

  - Sugars: 0g

  - Protein: 0.1g

  - Fat: 0.1g

Benefits:

  - Adds spice and has potential antioxidant properties.

1 bay leaf

  - Calories: 1 kcal

  - Carbohydrates: 0.2g

  - Sugars: 0g

  - Protein: 0.1g

  - Fat: 0g

Benefits:

  - Adds aromatic flavor. Bay leaves contain antioxidants and compounds that may aid digestion.

Salt to taste

  - Calories: 0 kcal

  - Sodium: Varies based on amount used

Benefits:

  - Enhances flavor. Sodium is essential for fluid balance but should be used in moderation.

1 cup spinach or kale (optional, for added nutrition)

  - Calories: Approximately 7 kcal (spinach) or 33 kcal (kale)

  - Carbohydrates: 1g (spinach) or 6g (kale)

  - Sugars: 0g (spinach) or 1g (kale)

  - Protein: 1g (spinach) or 2g (kale)

  - Fat: 0g (spinach) or 1g (kale)

Benefits:

  - Rich in vitamins A, C, K, and various antioxidants. Adds extra nutrition and flavor.

Fresh parsley or cilantro, chopped (for garnish)

  - Calories: Approximately 1 kcal

  - Carbohydrates: 0.2g

  - Sugars: 0g

  - Protein: 0.1g

  - Fat: 0g

Benefits:

  - Adds freshness and is rich in vitamins A, C, and K. Contains antioxidants and can aid digestion.

This combination of ingredients creates a hearty, nutritious soup rich in proteins, fibers, vitamins, and minerals, along with a blend of spices for added flavor.