“Hearty Lentil Soup: A Simple and Nourishing Recipe”
There’s nothing quite like a warm bowl of lentil soup to fill your belly and warm your soul. This recipe is wonderfully simple to make, packed with flavor, and incredibly good for you. It’s a perfect meal for a chilly evening or a quick, satisfying lunch.
Lentils are nutritional powerhouses. They are an excellent source of dietary fiber, which is fantastic for digestive health and can help you feel full longer, aiding in weight management. Lentils are also loaded with protein, essential for building and repairing tissues, and they provide a good source of iron, which is crucial for energy production and oxygen transport in the body. The plant-based compounds, known as polyphenols, found in lentils, have antioxidant and anti-inflammatory properties that can help protect your body against chronic illnesses. Additionally, lentils are beneficial for heart health, potentially helping to lower blood pressure and cholesterol levels.
Ingredients Needed
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 large carrots, peeled and diced
- 2 celery ribs, chopped
- 4 garlic cloves, minced
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1 ½ teaspoons sea salt, plus more to taste
- ½ teaspoon freshly cracked black pepper
- 1 (14-ounce) can crushed tomatoes
- 6 cups vegetable or chicken stock
- 1 cup brown or green lentils, picked over and rinsed
- 2 tablespoons fresh lemon juice
- 5 ounces baby spinach
Step By Step Making
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5 to 7 minutes, until the vegetables begin to soften.
- Stir in the minced garlic, cumin, oregano, and paprika. Cook for another minute until fragrant.
- Pour in the crushed tomatoes and the vegetable or chicken stock. Bring the mixture to a boil.
- Add the rinsed lentils, salt, and pepper. Reduce the heat to low, cover the pot, and let it simmer for 20 to 25 minutes, or until the lentils are tender.
- Carefully transfer about one-third of the soup to a blender (or use an immersion blender directly in the pot). Blend until smooth, then return it to the pot. This step helps to thicken the soup slightly.
- Stir in the fresh lemon juice and the baby spinach. Cook for another 3 to 5 minutes, until the spinach has wilted.
- Taste and adjust seasoning with more salt and pepper if needed. Serve hot.
Nutritional Value
A serving of this hearty lentil soup contains approximately 320 calories, 52 grams of carbohydrates, and 18 grams of protein.