This lentil and vegetable soup is a powerhouse of nutrients, packed with flavor and designed to nourish your body from the inside out. It’s a comforting and wholesome meal perfect for chilly days, or any time you need a boost of vitamins and antioxidants. This soup is loaded with vibrant vegetables, protein-rich lentils, and aromatic spices. It is not only delicious but also incredibly easy to make, using simple ingredients you probably already have in your pantry.
Why You Will Love This Recipe
You’ll love this recipe because it’s incredibly versatile and adaptable. Feel free to swap out the vegetables based on what you have on hand or what’s in season. This soup is naturally vegan and gluten-free, making it suitable for a variety of dietary needs. It’s also incredibly filling, thanks to the lentils and vegetables, making it a satisfying meal on its own. It is also great for meal prep since it tastes even better the next day. The combination of the vegetables, lentils, and spices creates a rich, complex flavor profile that will leave you feeling satisfied and nourished. This soup is a hug in a bowl!
Ingredients:
- 2 tbsp extra virgin olive oil
- 1 large onion, diced
- 3 large carrots, chopped
- 2 parsnips, chopped (or sub sweet potatoes)
- 3 stalks celery, finely chopped
- 6 cloves garlic, minced (about 3 tbsp)
- 2 tbsp fresh ginger, minced
- 1 tsp dried turmeric
- ¾ cup red lentils
- 2 tbsp fresh parsley, chopped
- ½ tsp sea salt (more to taste)
- 4 cups vegetable broth
- 2 cups water
- 2 cups kale or spinach, finely chopped
- 1 small lemon, juiced
Preparation:
Step 1: Heat the olive oil in a large pot or Dutch oven over medium heat. Make sure the pot is large enough to hold all the ingredients comfortably.
Step 2: Add the diced onion to the pot and sauté for about 3 minutes, or until it becomes translucent and slightly softened. Stir occasionally to prevent burning.
Step 3: Add the chopped carrots, parsnips (or sweet potatoes), and celery to the pot. Sauté for another 5 minutes, stirring occasionally, until the vegetables begin to soften slightly. This step helps to develop the flavors of the vegetables.
Step 4: Stir in the minced garlic, turmeric, and minced ginger. Cook for another minute, stirring constantly, until fragrant. Be careful not to burn the garlic, as it can become bitter. The turmeric and ginger will release their aromatic oils, adding depth to the soup’s flavor.
Step 5: Pour in the vegetable broth and water. Add the red lentils, salt, and a few grinds of black pepper. Stir well to combine all the ingredients and bring the mixture to a boil.
Step 6: Once the soup is boiling, reduce the heat to low, cover the pot, and let it simmer for 15 minutes. This allows the lentils to soften and the flavors to meld together.
Step 7: Remove the pot from the heat. Stir in the finely chopped kale or spinach, fresh parsley, and lemon juice. Cover the pot and let it steam for 2 minutes to wilt the greens slightly. The lemon juice adds a bright, fresh flavor to the soup.
Step 8: Adjust the seasoning as needed, adding more salt or pepper to taste. Serve warm, and enjoy the nourishing goodness of this lentil and vegetable soup.
Cooking Rating:
Easy
Serving Suggestions:
This soup can be served as a hearty lunch or dinner. It is delicious on its own, but you can also serve it with:
- A slice of crusty bread for dipping
- A dollop of plain yogurt or coconut yogurt (for a vegan option)
- A sprinkle of toasted seeds or nuts for added texture and nutrients
- A drizzle of olive oil or a swirl of pesto for extra flavor
Tips:
- For a smoother soup, you can use an immersion blender to partially blend the soup after cooking. Be careful not to over-blend, as you want to retain some texture.
- If you don’t have fresh ginger, you can use ½ teaspoon of ground ginger instead.
- If you want to add more protein, you can add cooked chicken or tofu to the soup.
- To make this soup even more flavorful, you can use homemade vegetable broth.
Prep Time:
15 minutes
Cook Time:
30 minutes
Total Time:
45 minutes
Nutritional Information:
(Note: Nutritional information is approximate and may vary based on specific ingredients and serving sizes.)
Calories:
Approximately 250-300 per serving
Protein:
Approximately 15-20 grams per serving
Sodium:
Approximately 400-600 mg per serving
Conclusion
This Nourishing Lentil & Vegetable Wellness Soup is more than just a meal; it’s a celebration of wholesome ingredients coming together to create something truly special. Whether you’re seeking comfort on a cold day, looking to incorporate more plant-based meals into your diet, or simply craving a flavorful and nutritious dish, this soup delivers on all fronts. So gather your ingredients, follow the simple steps, and prepare to enjoy a bowl of goodness that will leave you feeling refreshed, energized, and deeply satisfied.
Questions and Answers About This Recipe
Q1: Can I use different types of lentils in this soup?
A: Absolutely! While this recipe calls for red lentils, which cook quickly and create a creamy texture, you can substitute with other types of lentils like green or brown lentils. Keep in mind that green and brown lentils may require a longer cooking time, so adjust the simmering time accordingly. Check for tenderness before removing the soup from the heat.
Q2: I don’t have parsnips on hand. What can I use instead?
A: If you don’t have parsnips, sweet potatoes make an excellent substitute. They provide a similar sweetness and creamy texture to the soup. You could also use butternut squash or even extra carrots for a slightly different flavor profile.
Q3: Can I freeze this soup for later?
A: Yes, this soup freezes beautifully! Allow the soup to cool completely before transferring it to freezer-safe containers or bags. Be sure to leave some room at the top of the container to allow for expansion during freezing. The soup can be stored in the freezer for up to 2-3 months. When ready to eat, thaw it overnight in the refrigerator and reheat on the stovetop or in the microwave.
Q4: I’m not a fan of kale. Can I use a different leafy green?
A: Definitely! Spinach is a great alternative to kale. It has a milder flavor and wilts quickly when added to the soup. You could also use Swiss chard or collard greens, but keep in mind that they may require a slightly longer cooking time to become tender.
Q5: How can I make this soup even more flavorful?
A: There are several ways to enhance the flavor of this soup. You can start by sautéing the vegetables in a little olive oil or coconut oil to bring out their natural sweetness. Adding a bay leaf or a sprig of fresh thyme to the soup while it simmers can also add depth of flavor. Finally, a squeeze of lemon juice or a splash of apple cider vinegar at the end can brighten the flavors and add a touch of acidity.
