Spiced lentil and vegetable soup
Warm up with this hearty and nutritious Spiced Lentil and Vegetable Soup, a perfect blend of red onion, garlic, celery, and red peppers simmered in a flavorful curry-infused vegetable broth. Packed with canned tomatoes, protein-rich lentils, and tender eggplant, this easy-to-make soup offers a deliciously satisfying meal for any season. Ready in under an hour with just a handful of ingredients, it's a wholesome choice for vegan and gluten-free diets.
- 06 Mar 2025
- Cook time 10 min
- Prep time 15 min
- 4 Servings
- 10 Ingredients
Spiced lentil and vegetable soup is a hearty and nutritious dish that’s perfect for any time of the year. This soup combines the vibrant flavors of spices with a variety of vegetables and protein-packed lentils, creating a satisfying meal that is both healthy and delicious. Whether you're looking for a warming soup for the colder months or a light meal for warmer days, this recipe is a versatile choice that can be enjoyed by everyone.
Ingredients:
Instructions:
- Start by finely chopping the red onion.
- Mince the garlic cloves.
- Dice the celery stalk.
- Dice the red bell peppers.
- Dice the eggplants.
- Heat 2 tsp of olive oil in a large pot over medium heat.
- Add the finely chopped red onion and sauté for about 5 minutes, until it becomes translucent.
- Add the minced garlic and diced celery, then continue to sauté for another 2-3 minutes until they become fragrant and slightly softened.
- Sprinkle in 1 tbsp of curry powder and stir well to coat the vegetables. Cook for an additional 1 minute to allow the spices to release their aroma.
- Pour in the canned tomatoes along with their juices and mix well with the spiced vegetables.
- Add the 4 cups of vegetable broth to the pot, stirring to combine.
- Add the diced red bell peppers and eggplants to the pot. Stir to mix all the vegetables evenly.
- Bring the mixture to a boil over high heat. Then, reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes, or until the vegetables are tender.
- Once the vegetables are cooked and tender, add the drained and rinsed lentils to the pot.
- Stir to combine and cook for an additional 5-10 minutes to allow the lentils to heat through and absorb the flavors.
- Taste the soup and adjust the seasoning as needed with salt and pepper.
- If desired, garnish with fresh herbs such as cilantro or parsley before serving.
- Ladle the soup into bowls and enjoy it hot. Serve it with a side of crusty bread or over rice for a more substantial meal.
Tips:
- Finely chop the red onion, garlic, celery, and red peppers to ensure they cook evenly and blend well with the soup.
- For an extra depth of flavor, sauté the vegetables in the olive oil until they're slightly caramelized before adding the curry powder and other ingredients.
- Rinse the canned lentils thoroughly under cold water before adding them to the soup to remove any excess salt and preservatives.
- Adjust the thickness of the soup by adding more or less vegetable broth depending on your preference.
- Feel free to customize the vegetables according to what you have on hand or what’s in season; zucchini, carrots, or spinach would be great additions.
- For a creamier texture, blend a portion of the soup using an immersion blender or a regular blender, then mix it back into the pot.
- Garnish with fresh cilantro, a squeeze of lemon juice, or a dollop of plain yogurt to brighten the flavors before serving.
This spiced lentil and vegetable soup is not only nutritious but also packed with bold flavors that will leave your taste buds satisfied. The combination of the spiced broth with tender vegetables and protein-rich lentils makes it a perfect meal for lunch or dinner. Serve it with some crusty bread on the side, and you have a wholesome meal that's sure to become a favorite in your household.
| Nutrition Facts | |
|---|---|
| Serving Size | 700 grams |
| Energy | |
| Calories 160kcal | 8% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 33g | 10% |
| Fiber 14g | 37% |
| Sugar 16g | 17% |
| Fat | |
| Fat 3.91g | 5% |
| Saturated 0.64g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 120ug | 13% |
| Choline 36mg | 7% |
| Vitamin B1 0.81mg | 67% |
| Vitamin B2 0.27mg | 21% |
| Vitamin B3 3.24mg | 20% |
| Vitamin B6 0.57mg | 33% |
| Vitamin B9 140ug | 35% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 77mg | 83% |
| Vitamin E 2.02mg | 13% |
| Vitamin K 24ug | 20% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.36mg | 40% |
| Iron, Fe 2.42mg | 22% |
| Magnesium, Mg 63mg | 16% |
| Phosphorus, P 160mg | 13% |
| Potassium, K 1090mg | 32% |
| Selenium, Se 2.59ug | 5% |
| Sodium, Na 830mg | 55% |
| Zinc, Zn 1.09mg | 10% |
| Water | |
| Water 650g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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