Hearty Lentil Soup
This hearty lentil soup is filled with flavor and loaded with nutrients. One serving provides 10 grams of fiber, 18 grams of plant-based protein and 40% of the daily value for iron.
Ingredients
- 2 cups dried lentils, rinsed
- 6 cups vegetable broth
- 5 cups spinach, chopped
- 1 can (14.5 oz) diced tomatoes
- 1 large carrot (or ~18 baby carrots), diced
- 1 onion, diced
- 2 tbsp olive oil
- 2 tbsp minced garlic
- 1/2 tsp ground cumin
- 1/2 tsp ground thyme
- 1 tsp paprika
- 1/4 tsp ground pepper
Instructions
- Peel and dice 1 large carrot and 1 medium onion.
- Place 2 cups dried lentils in a strainer then rinse under cool water. Sift through them as you are rinsing and remove any discolored lentils. Set aside to drain.
- Heat 2 tablespoons olive oil in a large pot over medium-high heat. Add the carrots and onion and sauté until they become soft, ~5 minutes. Add the garlic, pepper, cumin, paprika and thyme. Stir to combine then cook ~1 minute to allow the flavors to blend.
- Add the broth, diced tomatoes with liquid and the lentils. Stir to combine and bring to a soft boil. Cover then reduce the heat. Allow the soup to simmer, stirring occasionally until the liquid starts to thicken, ~30 minutes.
- Stir in the chopped spinach and allow to simmer for another 5 minutes.
- Remove from heat. Serve immediately, or transfer to an air-tight container and store in the refrigerator. Lentil soup will remain good for ~5 days. You can also freeze it for a future meal
Notes
- Recipe Makes: 8 cups
- Serving Size: 1 1/3 cups
- Servings Per Recipes: 6
- Nutrition Facts (per 1.33 cup serving): 320 calories, 52 g carbohydrates, 10 g fiber, 18 g protein, 5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 650 mg sodium, 15% DV for potassium, 8% DV for calcium, 7% DV for iron.
- Meal Planning Servings: 3.5 CHO + 2.5 PRO + 1 FAT