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)
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Instructions:

  1. 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. 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. 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. 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. 5. Add Greens: Stir in the chopped spinach or kale. Cook for an additional 5 minutes, until the greens are wilted.
  6. 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. 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!