Lentil soup
Warm up with our hearty lentil soup recipe, featuring a savory mix of onions, carrots, celery, and canned lentils, all simmered in a rich vegetable broth with tomatoes, bay leaves, and oregano. Topped with fresh parsley and grated parmesan, this comforting dish is perfect for a cozy meal.
- 22 May 2024
- Cook time 15 min
- Prep time 20 min
- 4 Servings
- 10 Ingredients
Lentil soup is a hearty and nutritious dish that is perfect for any time of the year. This comforting bowl of goodness is packed with protein-rich lentils, a medley of fresh vegetables, and aromatic herbs. Whether you're looking for a light lunch or a filling dinner, this lentil soup is sure to satisfy. Plus, it's simple to prepare and requires minimal ingredients, making it an easy go-to recipe for busy days.
Ingredients:
Instructions:
- Finely chop the onion.
- Dice the carrot and celery stalk. Set aside.
- In a large pot, heat a drizzle of olive oil over medium heat.
- Add the chopped onion, diced carrot, and diced celery to the pot.
- Cook, stirring occasionally, for about 5-7 minutes, or until the vegetables are tender and the onion is translucent.
- Add the drained and rinsed lentils to the pot.
- Pour in the canned tomatoes (with their juice) and vegetable broth.
- Stir in the bay leaves and dried oregano.
- Bring the mixture to a boil over medium-high heat.
- Once boiling, reduce the heat to low and let the soup simmer for about 20-25 minutes, allowing the flavors to meld together. Stir occasionally.
- Remove the bay leaves from the soup and discard them.
- Stir in the chopped fresh parsley.
- Taste and adjust seasoning with salt and pepper if needed.
- Ladle the soup into bowls.
- Sprinkle grated Parmesan cheese on top of each bowl before serving.
Tips:
- To enhance the flavor, sauté the onion, carrot, and celery in a little olive oil before adding the other ingredients.
- For a smoother texture, blend half of the soup using an immersion blender or regular blender, then mix it back into the pot.
- If you prefer a spicier kick, add a pinch of red pepper flakes or a dash of hot sauce.
- Feel free to customize the recipe by adding other vegetables like spinach, kale, or bell peppers.
- For a vegan version, omit the parmesan cheese or replace it with a dairy-free alternative.
- To make the soup more filling, you can add cooked quinoa, barley, or rice.
This lentil soup is a delightful blend of flavors and textures, offering a satisfying meal that is both healthy and delicious. Serve it with a side of crusty bread or a fresh salad for a complete meal. By following these steps, you can enjoy a warm, nourishing bowl of lentil soup that will leave you and your loved ones feeling cozy and content.
| Nutrition Facts | |
|---|---|
| Serving Size | 320 grams |
| Energy | |
| Calories 190kcal | 8% |
| Protein | |
| Protein 13g | 8% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 12g | 32% |
| Sugar 8g | 8% |
| Fat | |
| Fat 2.68g | 3% |
| Saturated 1.17g | 4% |
| Cholesterol 6mg | - |
| Vitamins | |
| Vitamin A 190ug | 21% |
| Choline 45mg | 8% |
| Vitamin B1 0.79mg | 66% |
| Vitamin B2 0.20mg | 16% |
| Vitamin B3 2.20mg | 14% |
| Vitamin B6 0.40mg | 24% |
| Vitamin B9 220ug | 55% |
| Vitamin B12 0.09ug | 4% |
| Vitamin C 24mg | 27% |
| Vitamin E 1.18mg | 8% |
| Vitamin K 81ug | 71% |
| Minerals | |
| Calcium, Ca 160mg | 12% |
| Copper, Cu 0.35mg | 0% |
| Iron, Fe 4.85mg | 44% |
| Magnesium, Mg 60mg | 15% |
| Phosphorus, P 270mg | 22% |
| Potassium, K 820mg | 24% |
| Selenium, Se 6ug | 11% |
| Sodium, Na 330mg | 22% |
| Zinc, Zn 1.91mg | 17% |
| Water | |
| Water 270g | - |
| * 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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