Delicious (and Healthy!) Lentil Soup
Dive into a heartwarming bowl of our delicious Lentil Soup (did I mention, healthy?) – a perfect blend of nutritious lentils and vibrant vegetables, infused with aromatic spices for a meal that's comforting and good for you, too!
Servings 2
Calories 478kcal
Ingredients
- 1 carrot diced
- 1/2 onion diced
- 1 tbsp extra virgin olive oil
- 2 cloves garlic minced
- 1 tsp ground cumin
- 1/2 tbsp curry powder
- 1/2 can diced tomatoes
- 1 cup brown lentils dried
- 4 cups vegetable broth
- salt and black pepper
- rosemary leaves
- handful spinach leaves
Instructions
- In a large pot, heat the olive oil over medium heat. Add the diced carrot and onion and saute for about 4 minutes until they start to soften.
- Stir in the minced garlic, ground cumin, and curry powder. Cook for additional 2 minutes. Add the dried brown lentils.
- Add the vegetable broth and the diced tomatoes. Bring the mixture to a boil, then reduce the heat to low and let the soup simmer for about 30 minutes, or until the lentils are tender.
- Once the lentils are tender, season the soup with salt and pepper.
- Just before serving, add a handful of spinach leaves to the pot and stir until they wilt. Transfer the soup into bowls and enjoy!
Notes
- Rinse and sort your lentils before cooking. You want to ensure there are no small stones or unwanted debris that might have snuck in.
- Sautéing the vegetables before adding the liquids deepens the flavor of the soup. This is an important step so don't rush things; give it a few extra minutes.
- Always taste the soup before serving. If you think it needs more salt and pepper, add some. Just do so in small amounts. Remember, it's easier to add salt and pepper than it is to remove them. That said, lentils need a fair amount of salt to bring out their flavor to don't be stingy with it.
- Don't add the spinach too soon. Just before serving will preserve its vibrant color and fresh flavor. It only needs a minute or two to wilt.
- If you prefer a chunkier soup, reduce the cook time slightly so the lentils retain a bit more of their texture. A more substantial bite can be nice, especially for a hearty bowl like this!
Nutrition
Calories: 478kcal | Carbohydrates: 76g | Protein: 27g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 2058mg | Potassium: 1301mg | Fiber: 32g | Sugar: 11g | Vitamin A: 6282IU | Vitamin C: 19mg | Calcium: 124mg | Iron: 10mg