Description
A hearty and nourishing Lentil Vegetable Soup packed with fiber, plant protein, and a variety of seasonal vegetables. This comforting recipe is perfect for chilly days, combining lentils with fresh greens, root vegetables, and fragrant herbs in a flavorful broth.
Ingredients
Scale
Main Ingredients
- ⅔ cup lentils, soaked
- ½ onion, chopped
- 2 scallions, chopped
- 1 bunch parsley, thinly chopped
- 1 cup kale, chopped
- ½ cup cabbage, chopped
- ⅔ cup broccoli, chopped
- 1 mushroom, chopped
- 1 tsp crushed red pepper
- 1 tsp mint, dried
- 3 garlic cloves, minced
- 3 cups water
- Salt and black pepper to taste
- 2 tbsp olive oil
Grated Vegetables and Flavorings
- 1 grated tomato
- 1 grated red pepper
- 1 grated carrot
- 1 tbsp grated ginger
Instructions
- Sauté aromatics: Heat olive oil in a pot over medium heat. Add minced garlic and chopped onion, sautéing until fragrant and translucent. Then, add the grated tomato, grated red pepper, grated ginger, and grated carrot. Stir well to combine and cook for a few minutes to release flavors.
- Add lentils and base vegetables: Incorporate the chopped cabbage into the pot and stir. Then add the soaked lentils, crushed red pepper, and dried mint. Season generously with salt. Pour in the three cups of water, stir everything together, and bring the mixture to a boil.
- Simmer the soup: Once boiling, reduce the heat to low, cover the pot with a lid, and let the soup cook for about 15 minutes or until the lentils become tender.
- Add greens and mushrooms: Stir in the chopped broccoli, kale, scallions, and mushroom pieces. Continue cooking for an additional 3-4 minutes to soften these vegetables without overcooking them.
- Finish and season: Turn off the heat and sprinkle chopped parsley and freshly ground black pepper over the soup. Adjust salt and water levels if needed. Serve warm for a comforting meal.
Notes
- This soup is perfect as a healthy dinner option and also reheats well for next day’s lunch.
- It’s packed with fiber and plant-based protein, making it very nourishing and satisfying.
- Use fresh, seasonal vegetables for the best flavor, especially in cooler months.
- Adjust the spice level by adding more or less crushed red pepper according to your taste.
- Feel free to substitute vegetables based on availability, keeping the soup colorful and nutrient-rich.
Nutrition
- Serving Size: 1 bowl (approximately 1/3 of recipe)
- Calories: 209
- Sugar: 7g
- Sodium: 251mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 9g
- Protein: 8g
- Cholesterol: 0mg
