
Warm up this winter with a comforting bowl of Hearty Lentil and Vegetable Soup. Packed with protein, fibre, and seasonal vegetables, this recipe is as nourishing as it is delicious.
Ingredients:
- • 2 tablespoons olive oil
- • 1 large onion, diced
- • 3 garlic cloves, minced
- • 2 medium carrots, diced
- • 2 celery stalks, diced
- • 1 medium sweet potato, peeled and diced
- • 1 cup dried green or brown lentils, rinsed and drained
- • 1 can (14 oz) diced tomatoes
- • 6 cups vegetable stock or water
- • 1 teaspoon ground cumin
- • 1 teaspoon smoked paprika
- • 1/2 teaspoon ground turmeric
- • 1/4 teaspoon red pepper flakes (optional, for heat)
- • 1 teaspoon dried thyme
- • 2 bay leaves
- • Salt and pepper to taste
- • 2 cups fresh spinach or kale, chopped
- • Juice of 1/2 lemon
- • Fresh parsley or cilantro for garnish (optional)
Instructions:
- 1. Prepare the Base: Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for 2-3 minutes until fragrant and translucent.
- 2. Add Vegetables: Stir in the carrots, celery, and sweet potato. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
- 3. Season and Simmer: Add the lentils, diced tomatoes (with their juice), vegetable stock, cumin, smoked paprika, turmeric, red pepper flakes, thyme, bay leaves, salt, and pepper. Stir well to combine.
- 4. Cook the Soup: Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the lentils and vegetables are tender.
- 5. Add Greens: Stir in the chopped spinach or kale. Cook for an additional 5 minutes, until the greens are wilted.
- 6. Finish with Lemon: Remove the bay leaves and stir in the lemon juice for a bright, fresh flavour. Taste and adjust seasoning as needed.
- 7. Serve and Enjoy: Ladle the soup into bowls and garnish with fresh parsley or cilantro, if desired. Serve hot with crusty bread or a side salad.
Notes:
- For a heartier option, add a cup of cooked quinoa, barley, or brown rice.
- This soup freezes well! Store leftovers in an airtight container in the freezer for up to 3 months.
Enjoy this wholesome, warming meal any night of the week!