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.
- 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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