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 May 2024
Cook time 100 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:

2 tsp olive oil

1 red onion

160g

2 garlic cloves

1 stalk celery

130g

1 tbsp curry powder

16g

1 can canned tomatoes

400g

4 cups vegetable broth

920g

1/2 cup canned lentils

100g

2 red peppers

160g

2 eggplant

900g

Instructions:

1. Prepare the Vegetables:
- Start by finely chopping the red onion.
- Mince the garlic cloves.
- Dice the celery stalk.
- Dice the red bell peppers.
- Dice the eggplants.

2. Sauté Aromatics:
- 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.

3. Add Spices:
- 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.

4. Add Tomatoes and Broth:
- 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.

5. Cook the Vegetables:
- 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.

6. Add Lentils:
- 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.

7. Final Seasoning:
- 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.

8. Serve:
- 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	6%
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	0%
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 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Spiced lentil and vegetable soup

Ingredients:

Instructions:

Tips:

More recipes

Mushroom soup

Curried cauliflower rice kale soup

Roasted sweet potato & nutmeg soup

Curried red lentil soup

Greek lentil soup with carrots, celery and oregano

Pumpkin soup with caramelised onion

Almond chicken soup with sweet potato, kale and lime

Baked potato soup with cheddar cheese

Creamy mushroom soup

Lettuce, pea & rocket soup

Roasted capsicum, tomato & coriander soup

Thai-style pumpkin soup with coriander pesto

Brown lentil and vegetable soup

Tofu cabbage soup with eggplant and tomato

Rich and creamy tomato basil soup

Chicken and lentil soup

Thai curried butternut squash soup

Thai green curry and broccoli soup

Creamy cauliflower and potato soup with bacon

Broccoli and cheese soup

Broccoli spaghetti soup

Cream of cauliflower soup

Cucumber tarator soup with greek yogurt and dill

Asparagus soup with thyme and lemon