Lentil and vegetable soup is a hearty, nutritious, and delicious meal that is perfect for any time of the year. This soup is not only easy to make but also packed with essential nutrients that contribute to a healthy diet. Let’s dive into the detailed recipe, nutritional facts, and health benefits of this wonderful dish.
Recipe
Ingredients:
- 1 cup green or brown lentils, rinsed and drained
- 1 large onion, chopped
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon dried thyme
- 1 bay leaf
- 2 cups chopped spinach or kale
- 2 tablespoons olive oil
- Salt and pepper to taste
- Juice of 1 lemon (optional)
Instructions:
- Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5-7 minutes until the vegetables are softened.
- Add Garlic and Spices: Add the minced garlic, ground cumin, ground coriander, and dried thyme to the pot. Cook for another 1-2 minutes until fragrant.
- Add Lentils and Broth: Stir in the lentils, diced tomatoes (with their juice), vegetable broth, and bay leaf. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30-35 minutes, or until the lentils are tender.
- Add Greens: Stir in the chopped spinach or kale and cook for an additional 5 minutes until the greens are wilted.
- Season and Serve: Remove the bay leaf, season the soup with salt and pepper to taste, and add a squeeze of lemon juice if desired. Serve hot.
Nutritional Facts (per serving, approximately):
- Calories: 250
- Protein: 12g
- Carbohydrates: 40g
- Dietary Fiber: 15g
- Sugars: 6g
- Fat: 6g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 600mg
- Potassium: 800mg
- Vitamin A: 120% of the Daily Value (DV)
- Vitamin C: 30% of the DV
- Calcium: 10% of the DV
- Iron: 25% of the DV
Health Benefits
- Rich in Protein and Fiber: Lentils are an excellent source of plant-based protein and dietary fiber, which are essential for muscle repair and digestive health.
- Low in Fat: This soup is low in fat, making it a heart-healthy option that can help manage cholesterol levels.
- Packed with Vitamins and Minerals: The vegetables in this soup provide a wealth of vitamins and minerals, including vitamin A, vitamin C, potassium, and iron, which support overall health and immune function.
- Antioxidant Properties: The ingredients like garlic, tomatoes, and leafy greens are rich in antioxidants, which help protect the body against free radicals and reduce inflammation.
- Weight Management: The high fiber content helps in promoting satiety, which can aid in weight management by keeping you full for longer periods.
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This lentil and vegetable soup is not only a comforting meal but also a powerhouse of nutrition. Enjoy it as a main course or a starter, and relish the health benefits it brings to your table!