Hearty Lentil and Vegetable Soup
This Hearty Lentil and Vegetable Soup is the perfect cozy dish for cooler weather. Packed with nutrient-rich vegetables like butternut squash, carrots, potatoes, and celery, along with protein-packed lentils, this soup is filling, flavorful, and satisfying. The combination of warming spices and fresh herbs makes it a comforting meal for lunch or dinner. It’s not only delicious but also a healthy, fiber-rich option that’s easy to prepare and ideal for meal prep.
Ingredients:
For the Soup:
1 pound butternut squash, peeled and diced (or 1 pound frozen bag)
1 pound carrots, peeled and chopped
1 pound potatoes, peeled and chopped
3 stalks celery, chopped
1 cup dried brown or green lentils, rinsed
1 medium onion, diced
3 cloves garlic, minced
6 cups vegetable broth (or water)
1 (14-ounce) can diced tomatoes
1 teaspoon ground cumin
1 teaspoon dried thyme
1 teaspoon smoked paprika (optional)
2 tablespoons olive oil
Salt and pepper to taste
Fresh parsley for garnish (optional)
Instructions:
Saute Aromatics:
In a large pot, heat the olive oil over medium heat. Add the onion, celery, and garlic, and sauté for 5-7 minutes, until softened and fragrant.
Add Vegetables and Spices:
Stir in the butternut squash, carrots, potatoes, and spices (cumin, thyme, and smoked paprika). Sauté for another 3-4 minutes to develop flavor.
Add Lentils and Broth:
Add the lentils, diced tomatoes, and vegetable broth. Season with salt and pepper to taste. Bring the soup to a boil.
Simmer:
Reduce the heat to low, cover, and let the soup simmer for 35-40 minutes, until the lentils and vegetables are tender. Stir occasionally.
Adjust Seasoning and Serve:
Taste and adjust seasoning as needed. If the soup is too thick, add a little more broth or water.
Garnish with fresh parsley and serve warm.
Notes and Tips:
Vegetable Variations:
You can add other vegetables like spinach, kale, bell peppers, or zucchini for variety and extra nutrients.
Lentil Options:
Brown or green lentils hold their shape best. Red lentils cook faster and will create a creamier texture if preferred.
Make it Creamy:
For a creamier soup, blend a portion of the soup with an immersion blender or stir in a splash of coconut milk.
Spices and Herbs:
Experiment with bay leaves, oregano, or a pinch of chili flakes for added flavor.
Storing:
This soup stores well in the fridge for up to 5 days or can be frozen for up to 3 months. Reheat gently on the stovetop.
Serving Size:
Serves approximately 6-8 people.
Nutritional Info (Per Serving):
Calories: ~250 kcal
Protein: 10g
Carbohydrates: 40g
Fiber: 10g
Fat: 5g
Sodium: ~500mg (depending on broth used)
This soup is low-fat, high in fiber and plant-based protein,