Lentil and Vegetable Soup

Lentil and Vegetable Soup

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Introduction

Warm up with a hearty and nutritious Lentil and Vegetable Soup. This comforting dish is perfect for a cozy meal, packed with protein-rich lentils and a medley of fresh vegetables. It’s easy to prepare and full of flavor, making it an ideal choice for a healthy and satisfying dinner.

Ingredients

  • Lentils: 1 cup (200 g), rinsed
  • Onion: 1, chopped
  • Carrots: 2, chopped
  • Celery stalks: 2, chopped
  • Zucchini: 1, chopped
  • Diced tomatoes: 1 can (14.5 oz or 411 g)
  • Vegetable broth: 4 cups (960 ml)
  • Garlic: 2 cloves, minced
  • Cumin: 1 tsp
  • Paprika: 1 tsp
  • Salt and pepper: to taste
  • Olive oil: 2 tbsp

Instructions

Step 1: Sautéing the Aromatics

  1. Heating the Oil: In a large pot, heat 2 tablespoons of olive oil over medium heat.
  2. Sautéing the Vegetables: Add the chopped onion, minced garlic, chopped carrots, and chopped celery to the pot. Sauté for about 5 minutes until the vegetables are softened and the onion is translucent.

Step 2: Adding the Main Ingredients

  1. Adding Remaining Vegetables: Add the chopped zucchini to the pot.
  2. Adding the Liquids and Spices: Pour in the can of diced tomatoes (with juice), 4 cups of vegetable broth, and 1 cup of rinsed lentils.
  3. Seasoning: Add 1 teaspoon of cumin, 1 teaspoon of paprika, and salt and pepper to taste. Stir well to combine all the ingredients.

Step 3: Cooking the Soup

  1. Bringing to a Boil: Increase the heat to high and bring the mixture to a boil.
  2. Simmering: Once boiling, reduce the heat to low and let the soup simmer for 30-40 minutes. Cook until the lentils and vegetables are tender, stirring occasionally to prevent sticking.

Step 4: Serving the Soup

  1. Final Touches: Taste and adjust the seasoning with additional salt and pepper if needed.
  2. Serving: Ladle the soup into bowls and serve hot. Optionally, garnish with a sprinkle of fresh parsley for added color and flavor.

Nutrition Information (Per Serving)

  • Calories: 220 kcal
  • Carbohydrates: 35 g
  • Protein: 12 g
  • Fat: 6 g
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 600 mg
  • Potassium: 800 mg
  • Fiber: 12 g
  • Sugar: 8 g
  • Vitamin A: 6000 IU
  • Vitamin C: 25 mg
  • Calcium: 80 mg
  • Iron: 4 mg

Conclusion

This Lentil and Vegetable Soup is a delicious and nutritious meal that is easy to prepare and perfect for any day of the week. The combination of lentils and fresh vegetables creates a hearty and flavorful soup that is both filling and healthy. Enjoy this warm and comforting dish with your family and friends, and savor the simple pleasures of homemade soup.