Lemony lentil and greens soup
Discover the zesty delight of our Lemony Lentil and Greens Soup! This nutritious and flavorful recipe features lentils, Swiss chard, and a hint of red pepper, all simmered in vegetable broth with a refreshing splash of lemon. Perfect for a light, healthy meal.
- 20 Mar 2024
- Cook time 35 min
- Prep time 10 min
- 2 Servings
- 8 Ingredients
Lemony Lentil and Greens Soup is a nourishing and vibrant dish that celebrates wholesome ingredients. Perfect for a light lunch or a comforting dinner, this recipe combines hearty lentils, fresh swiss chard, and zesty lemon juice to create a flavorful and nutrient-dense meal. Ideal for vegans and vegetarians, this soup is both healthful and delicious, making it a delightful addition to your culinary repertoire.
Ingredients:
Instructions:
- Rinse the lentils under cold water until the water runs clear. Set aside.
- Finely chop 1/4 of an onion.
- Roughly chop the swiss chard leaves and stalks.
- In a large pot, heat 1 tbsp of olive oil over medium heat.
- Add the finely chopped onion and sauté until translucent, about 3-5 minutes.
- Add the rinsed lentils to the pot and stir to coat them with the oil and onions.
- Pour in 4 cups of vegetable broth and 1 cup of water.
- Bring the mixture to a boil over high heat. Once boiling, reduce the heat to a simmer and cook, uncovered, until the lentils are tender, about 25-30 minutes.
- Add the chopped swiss chard to the pot.
- Stir the greens into the soup and cook until they are wilted and tender, about 5-7 minutes.
- Stir in 2 tbsp of lemon juice.
- Add 1/4 tsp of red pepper (spice) for a hint of heat.
- Season with salt and pepper to taste. Adjust the seasoning as needed.
- Ladle the hot soup into bowls.
- Optionally, drizzle a bit more olive oil on top or a sprinkle of fresh herbs for added flavor and presentation.
Tips:
- Rinse the lentils thoroughly before cooking to remove any debris and reduce cooking time.
- For added flavor, sauté the onions in olive oil until they are golden brown before adding other ingredients.
- Use fresh swiss chard for the best texture and flavor; if unavailable, spinach or kale can be good substitutes.
- Adjust the amount of red pepper according to your spice preference for a milder or spicier soup.
- For a creamier texture, blend a portion of the soup before adding the swiss chard.
- Garnish with fresh herbs, such as parsley or cilantro, for an extra burst of freshness.
- If you prefer, add a chopped carrot or celery for additional vegetables and flavor.
Lemony Lentil and Greens Soup is a delightful and healthful option for those seeking a simple yet flavorful meal. With its combination of protein-packed lentils, nutritious greens, and a hint of lemon, this soup not only satisfies your taste buds but also provides essential nutrients. Follow these tips to enhance the flavor and enjoy a hearty, satisfying bowl of soup perfect for any season.
| Nutrition Facts | |
|---|---|
| Serving Size | 770 grams |
| Energy | |
| Calories 380kcal | 15% |
| Protein | |
| Protein 27g | 17% |
| Carbohydrates | |
| Carbohydrates 70g | 20% |
| Fiber 11g | 30% |
| Sugar 6g | 6% |
| Fat | |
| Fat 8g | 10% |
| Saturated 1.25g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 170ug | 19% |
| Choline 100mg | 19% |
| Vitamin B1 0.98mg | 81% |
| Vitamin B2 0.35mg | 27% |
| Vitamin B3 3.21mg | 20% |
| Vitamin B6 0.62mg | 36% |
| Vitamin B9 470ug | 118% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 24mg | 27% |
| Vitamin E 1.19mg | 8% |
| Vitamin K 310ug | 256% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.85mg | 0% |
| Iron, Fe 7mg | 66% |
| Magnesium, Mg 88mg | 20% |
| Phosphorus, P 310mg | 25% |
| Potassium, K 930mg | 27% |
| Selenium, Se 0.44ug | 1% |
| Sodium, Na 1510mg | 100% |
| Zinc, Zn 3.46mg | 31% |
| Water | |
| Water 660g | - |
| * 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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