Brown lentil and vegetable soup
Warm up with a hearty bowl of Brown Lentil and Vegetable Soup! This nutritious recipe features olive oil, carrots, zucchini, celery, onion, canned tomatoes, vegetable broth, and canned lentils. Fresh parsley and a splash of lemon juice add the perfect finishing touches. Easy to prepare and packed with flavor, it's a cozy, wholesome meal you'll love. Prep time: 20 mins | Cook time: 30 mins.
- 09 Mar 2024
- Cook time 30 min
- Prep time 15 min
- 4 Servings
- 10 Ingredients
Welcome to this hearty and nutritious Brown Lentil and Vegetable Soup recipe. Packed with a medley of fresh vegetables and protein-rich lentils, this soup is perfect for a cozy dinner and is both vegan and gluten-free. The combination of flavors and textures is sure to please your taste buds while providing a nourishing meal.
Ingredients:
Instructions:
- Dice the carrots, zucchinis, and onion.
- Slice the celery stalk.
- Open and drain the lentils, then rinse them under cold water.
- Chop the fresh parsley.
- Juice and zest the lemon.
- In a large pot, heat 1 tablespoon of olive oil over medium heat.
- Add the diced carrots, sliced celery, and diced onion to the pot.
- Sauté for about 5-7 minutes, or until the vegetables are softened and the onion is translucent.
- Stir in the diced zucchinis and canned tomatoes (including the juices).
- Pour in the 2 cups of vegetable broth and bring the mixture to a boil.
- Once boiling, reduce the heat to a simmer and add the drained and rinsed lentils.
- Let the soup simmer for an additional 10-15 minutes, or until all the vegetables are tender.
- Stir in the chopped fresh parsley.
- Add the lemon juice and zest, then season with salt and pepper to taste.
- Ladle the soup into bowls and enjoy hot. Garnish with additional parsley if desired.
Tips:
- For a richer flavor, you can sauté the vegetables a little longer until they develop a slight caramelization before adding the tomatoes and broth.
- If you prefer a thicker consistency, use an immersion blender to partially blend the soup before adding the lentils. This will give the soup a creamier texture.
- Season your soup generously with salt and pepper to enhance the flavors. You can also add a pinch of red pepper flakes for a bit of heat.
- Feel free to substitute or add other vegetables such as bell peppers, spinach, or potatoes to diversify the texture and flavor.
- Fresh lemon juice added at the end brightens the flavors. Don't skip it!
- Leftovers can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 3 months.
This Brown Lentil and Vegetable Soup is not only simple to prepare but also versatile and delicious. With just a few basic ingredients, you can make a wholesome meal that's perfect for any day of the week. Enjoy this comforting soup with a slice of crusty bread or a simple salad for a complete and satisfying meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 600 grams |
| Energy | |
| Calories 210kcal | 8% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 40g | 11% |
| Fiber 14g | 38% |
| Sugar 14g | 14% |
| Fat | |
| Fat 4.85g | 6% |
| Saturated 0.78g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 340ug | 38% |
| Choline 66mg | 11% |
| Vitamin B1 0.90mg | 75% |
| Vitamin B2 0.35mg | 27% |
| Vitamin B3 3.14mg | 20% |
| Vitamin B6 0.68mg | 40% |
| Vitamin B9 260ug | 66% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 70mg | 80% |
| Vitamin E 1.27mg | 8% |
| Vitamin K 150ug | 123% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.45mg | 0% |
| Iron, Fe 5mg | 49% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 300mg | 24% |
| Potassium, K 1300mg | 38% |
| Selenium, Se 4.07ug | 7% |
| Sodium, Na 520mg | 35% |
| Zinc, Zn 2.19mg | 20% |
| Water | |
| Water 540g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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