Lentil vegetable soup

Indulge on a comforting journey with a bowl of hearty Lentil Soup, a dish that not only warms the soul but also nourishes the body with its rich blend of protein, fiber, and essential vitamins. This recipe is a testament to the simplicity and versatility of lentils, showcasing how a few humble ingredients can come together to create a satisfying and nutritious meal. Lentils, the cornerstone of this soup, are celebrated for their nutritional prowess. Packed with plant-based protein and dietary fiber, they not only provide a feeling of fullness but also support digestive health. This makes lentils a cornerstone of vegetarian and vegan diets, offering a natural source of iron and other vital minerals essential for overall well-being. The beauty of this soup lies in its straightforward preparation. With just a handful of ingredients—lentils, vegetables, and a medley of spices—you can create a wholesome dish that's perfect for any occasion, whether it's a chilly evening meal or a quick and satisfying lunch. The vegetables, such as carrots, celery, and cabbage, add natural sweetness and texture to the soup, while a hint of lemon juice and a drizzle of olive oil brighten the flavors and add a refreshing zest. To prepare this lentil soup, start by dicing fresh carrots, celery, and onions into uniform cubes. These aromatic vegetables will form the flavorful base of the soup, releasing their sweetness as they sauté in a pot with a touch of olive oil. Adding cabbage, sliced thinly to create delicate ribbons, introduces another layer of texture and a mild, earthy flavor that complements the heartiness of the lentils. Once the vegetables have softened and begun to caramelize slightly, it's time to introduce the star ingredient: dry lentils. Rinse them thoroughly to remove any debris and add them to the pot along with a generous amount of water. Season with salt and pepper to taste, then bring the mixture to a boil before reducing the heat to a gentle simmer. Allow the soup to bubble away for about 45 minutes, during which time the lentils will absorb the flavors of the vegetables and spices, creating a rich and satisfying broth. After simmering, remove the pot from the heat and add a final flourish of freshness with a squeeze of lemon juice and a drizzle of extra virgin olive oil. These finishing touches not only enhance the soup's flavor but also add a vibrant citrusy note that balances the earthiness of the lentils and vegetables. Garnish with freshly chopped cilantro for a burst of green and herbaceous aroma that ties the dish together beautifully. Serve this lentil soup piping hot, perhaps accompanied by a slice of crusty bread or a simple green salad dressed lightly with lemon and olive oil. This meal not only fills the belly but also nourishes the body, providing a satisfying blend of nutrients including protein, fiber, vitamins, and minerals. It's a wholesome option for vegetarians, vegans, or anyone looking to incorporate more plant-based meals into their diet without sacrificing flavor or satisfaction. In conclusion, Lentil Soup is a celebration of simplicity and wholesome goodness, showcasing how basic ingredients can combine to create a dish that's both nutritious and delicious. Whether enjoyed as a comforting dinner at home or packed for a hearty lunch, this soup promises to warm you from the inside out with every spoonful. Embrace the comfort of homemade soup and savor the nourishing benefits it brings to your table. Nutritional Benefits of Lentils: Lentils are not only delicious but also incredibly nutritious. They are a rich source of plant-based protein, making them an excellent choice for vegetarians, vegans, and anyone looking to reduce their intake of animal products. Protein is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass. In addition to protein, lentils are packed with dietary fiber, which is crucial for digestive health. Fiber helps regulate bowel movements, prevents constipation, and promotes a feeling of fullness, which can aid in weight management. Lentils contain both soluble and insoluble fiber, providing a balanced mix of benefits for overall gastrointestinal health. Moreover, lentils are a good source of complex carbohydrates, which are digested slowly and provide a steady release of energy. This helps stabilize blood sugar levels and can prevent spikes and crashes in energy throughout the day. Lentils have a low glycemic index (GI), meaning they have a minimal impact on blood glucose levels when consumed, making them suitable for individuals with diabetes or those monitoring their blood sugar levels. Lentils are also rich in essential vitamins and minerals, including folate, iron, potassium, and manganese. Folate is important for cell division and DNA synthesis, making it especially crucial during pregnancy and infancy for proper fetal development. Iron is essential for transporting oxygen throughout the body and preventing iron deficiency anemia, a common condition worldwide. Potassium helps regulate blood pressure and maintain proper heart function, while manganese is involved in bone formation and wound healing. Including lentils in your diet can contribute to overall health and well-being due to their nutrient density and versatility in culinary applications. Whether used in soups, salads, stews, or as a meat substitute in dishes like lentil burgers or tacos, lentils offer a host of health benefits without compromising on taste or satisfaction.

Tips and Variations:

- Use red or yellow lentils for a different flavor and texture.
- Add some diced tomatoes for an extra burst of flavor.
- Experiment with different spices, such as cumin or paprika, for a unique flavor.
- Serve with a side of crusty bread or a green salad for a well-rounded meal.
- Try using different vegetables, such as spinach or kale, for added nutrition.

Nutritional Information:

Calories: 400 per serving
Protein: 20g
Fat: 10g
Saturated Fat: 1.5g
Carbohydrates: 60g
Fiber: 10g
Sugar: 5g
Sodium: 400mg
Potassium: 800mg
Vitamin A: 20% of the Daily Value (DV)
Vitamin C: 40% of the DV
Calcium: 10% of the DV
Iron: 30% of the DV

Serves: 4

Preparation time: 15 minutes 

Cooking time: 50 minutes 

Ingredients:

- 300 grams (10.5 oz) dry lentils

- 3 sprigs fresh cilantro 

- 1 large carrot 

- 2 celery sticks 

- 200 grams (7 oz) white cabbage 

- 1 large white onion 

- 1 lemon

- 4 tablespoons olive oil

- salt, pepper to taste

Instructions:

1. Dice carrot, celery, and onion into small 1-cm cubes.

2. Chop cabbage into thin strips.

3. In a large pot on high heat, add 1 tablespoon of olive oil along with the chopped veggies. Sauté for 4-5 minutes,

then add lentils and 1 litre of water. Season with salt and pepper. Once the water comes to a boil,

reduce the heat to medium and cook for 45 minutes.

4. After 45 minutes, remove from heat, squeeze in juice from 1 lemon, and add 3 tablespoons of olive oil.

5. Finely chop fresh cilantro and sprinkle on top of the soup.