Description

A wholesome and hearty plant-based soup packed with protein-rich lentils, tender vegetables, and warming spices. A perfect healthy dinner for meal prep or chilly evenings.

Ingredients

– 1 cup dried brown or green lentils, rinsed
– 1 tbsp olive oil
– 1 yellow onion, diced
– 3 carrots, sliced
– 2 stalks celery, sliced
– 3 cloves garlic, minced
– 1 can (14 oz) diced tomatoes
– 6 cups vegetable broth
– 1 tsp ground cumin
– 1/2 tsp ground coriander
– 2 cups fresh spinach or kale
– 1 tbsp lemon juice
– Salt and pepper to taste

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Instructions

1. Sauté: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5 minutes until soft.
2. Toast: Stir in garlic, cumin, and coriander. Cook for 1 minute until fragrant.
3. Simmer: Add rinsed lentils, diced tomatoes, and broth. Bring to a boil, then reduce heat to low. Simmer partially covered for 30 minutes until lentils are tender.
4. Finish: Stir in spinach and cook for 2 minutes until wilted. Remove from heat and stir in lemon juice.
5. Serve: Season with salt and pepper. Serve hot with crusty bread.

Notes

– Storage: Keeps in the fridge for 5 days or freezes for 3 months.
– Texture: For a creamier soup, blend 1 cup of the soup and return it to the pot.
– Protein: Add quinoa for an extra boost.

Prep Time: 15 minutes
Cook Time: 35 minutes
Category: Lunch / Soup
Method: Bake
Cuisine: Mediterranean

Nutrition

Serving Size: 1 Bowl
Calories: 220
Fat: 3
Carbohydrates: 35
Protein: 12