Lentil Soup
Macros and Calories per Portion (approximate):
- Calories: 300
- Protein: 15g
- Carbohydrates: 45g
- Fat: 8g
Ingredients:
- 2 tablespoons olive oil
- 1 large onion, diced
- 2 celery stalks, diced
- 2 large carrots, diced
- 3 cloves garlic, minced
- 1 1/2 cups dried green or brown lentils, rinsed
- 8 cups vegetable broth
- 1 bay leaf
- Salt and pepper to taste
This lentil soup is a warm and comforting meal, perfect for lunch. Rich in protein and fiber, it’s a healthy and hearty option that will keep you full and satisfied. The combination of lentils and vegetables provides a wide array of vitamins, minerals, and antioxidants. Lentils are a fantastic source of plant-based protein and fiber, which aid in digestion and help maintain stable blood sugar levels. This soup is not only nutritious but also easy to prepare, making it a great addition to your meal rotation.
How to cook this delicious hearty soup
- Sauté Vegetables:
- Begin by preparing your vegetables. Dice one large onion, two celery stalks, and two large carrots into small, uniform pieces. Cutting the vegetables into similar sizes ensures they cook evenly and provides a balanced texture in every spoonful of soup.
- Heat 2 tablespoons of olive oil in a large pot over medium heat. Olive oil is a healthy fat that adds a subtle richness to the soup. Use a heavy-bottomed pot to distribute the heat evenly, preventing the vegetables from burning.
- Once the oil is shimmering, add the diced onion to the pot. Sauté the onion for about 3-4 minutes, stirring occasionally, until it becomes translucent. This initial step of cooking the onion helps to build a flavorful base for the soup.
- Add the diced celery and carrots to the pot. Continue to sauté the vegetables for another 5-7 minutes, stirring occasionally. As they cook, the vegetables will soften and release their natural sweetness, enhancing the overall flavor of the soup.
- Stir the vegetables frequently to prevent them from sticking to the bottom of the pot. If you notice any browning on the bottom, you can add a small splash of vegetable broth to deglaze the pot and incorporate those flavorful bits back into the mixture.
- Add Garlic:
- Once the vegetables are softened and fragrant, it’s time to add the minced garlic. Use three cloves of garlic for a robust, aromatic flavor.
- Add the minced garlic to the pot and cook for about 1 minute, stirring constantly. Cooking the garlic for a short time releases its essential oils and enhances its flavor without burning it. Be careful not to let the garlic brown, as it can become bitter.
- As the garlic cooks, you’ll notice its aroma blending with the other vegetables, creating a rich and inviting scent that sets the stage for the rest of the soup.
- Cook the Soup:
- With the vegetables sautéed and the garlic fragrant, it’s time to add the main ingredient: the lentils. Measure out 1 1/2 cups of dried green or brown lentils. Rinse the lentils under cold water using a fine mesh strainer to remove any dust or debris. Lentils do not need to be soaked before cooking, which makes them a convenient ingredient for quick and easy meals.
- Add the rinsed lentils to the pot with the vegetables. Lentils are a fantastic source of plant-based protein and fiber, making this soup both nutritious and filling.
- Pour in 8 cups of vegetable broth. The broth serves as the base of the soup, providing flavor and a rich, comforting texture. If you prefer a thicker soup, you can use slightly less broth, or for a more brothy soup, add a bit more.
- Add 1 bay leaf to the pot. Bay leaves have a subtle, herbal flavor that adds depth to the soup as it simmers. Remember to remove the bay leaf before serving, as it’s not meant to be eaten.
- Stir the ingredients to combine them evenly. Increase the heat to bring the soup to a boil. Once boiling, reduce the heat to low to maintain a gentle simmer. Cover the pot with a lid, leaving it slightly ajar to allow steam to escape. Simmer the soup for about 25-30 minutes, or until the lentils are tender. Stir occasionally to prevent the lentils from sticking to the bottom of the pot and to ensure even cooking.
- Check the tenderness of the lentils by tasting a few. They should be soft but not mushy. If they need more time, continue simmering and check again every few minutes.
- Season:
- Once the lentils are tender, it’s time to season the soup. Remove the bay leaf from the pot and discard it.
- Taste the soup and add salt and pepper to your preference. Start with a small amount and adjust as needed. Salt enhances the flavors of the ingredients, while pepper adds a gentle heat. Be cautious with the salt if your vegetable broth is already salted.
- Stir the soup well to distribute the seasoning evenly. Taste again and adjust if necessary. Seasoning the soup at the end allows you to control the saltiness and ensures the flavors are well-balanced.
- Serve:
- Ladle the hot lentil soup into bowls. This soup is hearty and filling on its own, but you can also serve it with a slice of crusty whole-grain bread or a side salad for a more complete meal.
- Garnish the soup with a sprinkle of fresh herbs, such as parsley or cilantro, for a burst of color and additional flavor. You can also add a drizzle of olive oil or a squeeze of lemon juice for an extra touch of brightness.
- Enjoy the soup immediately while it’s hot. Leftovers can be stored in an airtight container in the refrigerator for up to 5 days, making it a convenient option for meal prep. The flavors of the soup often deepen after a day or two, making it even more delicious.
- Reheat the soup on the stove over low heat, adding a splash of water or broth if needed to reach your desired consistency. This lentil soup is a perfect meal for lunch or dinner, offering comfort, nutrition, and satisfaction in every bowl.