Lentil & Vegetable Soup

This Lentil & Vegetable Soup has become my favorite for cozy, healthy meals. I love how it’s filled with nutritious ingredients and rich, satisfying flavors. It's versatile enough to customize with whatever vegetables are in season, so I can enjoy it any time of the year. Whether I’m having it for a light lunch or a hearty dinner, this soup always hits the spot and is a staple in my kitchen.

Lentil & Vegetable Soup Recipe Details:

• Preparation Time: 15 minutes

• Cooking Time: 40 minutes

• Total Time: 55 minutes

• Number of Servings: 6

• Calories: Approximately 180 calories per serving

Ingredients:

• 1 cup green or brown lentils (about 200 g), rinsed

• 1 large carrot (about 100 g), diced

• 1 celery stalk (about 70 g), diced

• 1 zucchini (about 150 g), diced

• 1 cup spinach leaves (about 30 g)

• 1 onion (about 150 g), chopped

• 3 garlic cloves (about 10 g), minced

• 6 cups vegetable broth (about 1.5 liters)

• 1 tsp ground cumin (about 2 g)

• 1 tsp turmeric (about 2 g)

• Salt and pepper to taste

• 2 tbsp olive oil (about 30 g)

• Fresh parsley (about 10 g), chopped

Steps to Follow:

• In a large pot, warm the olive oil over medium heat. Add the onion and garlic, and sauté until they are fragrant and the onion is translucent.

• Add the carrot, celery, and zucchini. Cook for about 5 minutes, stirring occasionally, until the vegetables begin to soften.

• Stir in the lentils, cumin, turmeric, salt, and pepper, mixing well to combine the flavors.

• Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover, and simmer for 30-35 minutes, or until the lentils are tender.

• Stir in the spinach leaves and cook for another 5 minutes until they are wilted.Serve the soup hot, garnished with fresh parsley.

Key Ingredients & Benefits:

• Lentils: These legumes are packed with plant-based protein and fiber, which help promote satiety and support digestive health. Rich in iron and folate, lentils boost energy levels and support brain function. They also contain essential minerals like magnesium and potassium, which contribute to heart health and overall well-being.

• Spinach: Spinach is loaded with vitamins A, C, and K, as well as folate and magnesium, which are essential for maintaining strong bones, boosting immunity, and supporting mental health. Its antioxidants help reduce inflammation and protect against oxidative stress.

• Turmeric: Known for its vibrant color and health benefits, turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. It can help reduce joint pain, improve mood, and support brain health.

• Parsley: Parsley is a nutritious herb high in vitamins C and K, which boost the immune system and support bone health. Its antioxidants help detoxify the body and protect against oxidative damage.

Serving Suggestions:

• Add a dollop of plain coconut yogurt on top for a creamy texture and extra flavor, complementing the spices in the soup.

• Top the soup with fresh avocado slices for a creamy texture and healthy fats, enhancing the soup's nutritional profile.

• Sprinkle additional fresh herbs, such as parsley or cilantro, on top for added flavor and a burst of color.

• Serve the soup with a side of gluten-free vegetable chips for a crunchy and satisfying accompaniment.

Tips for Making Lentil & Vegetable Soup:

• Choose the Right Lentils: Use green or brown lentils for this soup, as they hold their shape well during cooking. Avoid red lentils, which tend to become mushy.

• Rinse Lentils Thoroughly: Before adding the lentils to the soup, rinse them under cold water to remove any dirt or debris.

• Adjust Seasoning: Taste the soup before serving and adjust the salt and pepper to your liking. You can also add more cumin or turmeric for extra flavor.

• Add Vegetables in Stages: Add heartier vegetables like carrots and celery at the beginning of cooking and more delicate greens like spinach toward the end to preserve their texture and color.

• Enhance Flavor with Herbs: Add fresh herbs like thyme or rosemary during cooking for added depth of flavor. Remove the stems before serving.

• Thicken with Pureed Lentils: For a thicker soup, puree a portion of the cooked lentils and vegetables with an immersion blender and stir back into the pot.

• Make Ahead: Prepare the soup in advance and store it in the refrigerator for up to three days. The flavors will develop and improve over time.

• Freeze for Later: This soup freezes well. Store it in airtight containers and freeze for up to three months. Thaw in the refrigerator overnight before reheating.

• Add Acid at the End: A splash of lemon juice or vinegar just before serving can brighten the flavors and enhance the taste of the soup.

These alternatives and suggestions allow you to customize the lentil & vegetable soup to suit your dietary preferences, flavor profiles, and culinary creativity, making it a versatile addition to your kitchen repertoire. Enjoy experimenting!

Alternative Ingredients:

Vegetables:

• Sweet Potatoes: Replace carrots with sweet potatoes for a sweeter, more robust flavor.

• Bell Peppers: Add diced bell peppers for a pop of color and sweetness.

• Kale: Substitute spinach with kale for a heartier green that adds texture and nutrition.

• Mushrooms: Include sliced mushrooms for an earthy flavor and added depth.

Spices:

• Curry Powder: Add curry powder for a warm, spicy twist on the classic flavor.

• Smoked Paprika: Use smoked paprika to introduce a subtle smokiness to the soup.

Broth:

• Tomato-Based: Add a can of diced tomatoes or tomato paste for a tomato-based broth with a tangy flavor.

Herbs:

• Basil: Add fresh or dried basil for an aromatic, sweet flavor.

• Oregano: Use oregano for a Mediterranean twist that pairs well with other herbs.

Toppings:

• Pumpkin Seeds: Sprinkle roasted pumpkin seeds on top for added crunch and nutrition.

• Nutritional Yeast: Add nutritional yeast for a cheesy flavor while keeping the dish dairy-free.

Tips for Customization:

• Adjust the Spice Level: If you prefer a spicier soup, add a pinch of cayenne pepper or red pepper flakes. For a milder flavor, reduce the amount of cumin or turmeric.

• Vary the Vegetables: Swap out or add vegetables based on what you have on hand or what’s in season, such as squash, peas, or green beans. Add leafy greens like kale or Swiss chard instead of spinach for a heartier texture.

• Change the Texture: For a creamier soup, blend a portion of the cooked lentils and vegetables using an immersion blender, then stir it back into the soup. If you prefer a chunkier soup, roughly mash some of the lentils with a potato masher.

• Enhance the Flavor: Add a splash of balsamic vinegar or lemon juice just before serving to brighten the flavors.

• Make It Creamy: Add a swirl of coconut milk or almond cream to give the soup a creamy, rich finish without using dairy.

• Experiment with Herbs: Try adding different fresh herbs like cilantro, thyme, or dill to change the flavor profile. Use dried herbs for a more concentrated flavor if fresh herbs are not available.