Food + Fitness with Medicine
Chunky Lentil Soup
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1 | 217 | 10.8g | 0.5g | 884.5mg | 39.4g | 7.6g | 0g |
A hearty, protein-rich soup packed with lentils, veggies, and warm spices — perfect for a cozy, nourishing meal.
Ingredients
2 Tbsp olive oil
1 large yellow onion, chopped
3 large carrots, peeled and chopped
3 stalks celery, chopped
4 cloves garlic, minced
2 tsp ground cumin
1 tsp smoked paprika
½ tsp ground coriander
1 tsp salt (plus more to taste)
Freshly ground black pepper, to taste
2 Tbsp tomato paste
1 cup brown lentils, rinsed and drained
6 cups low-sodium vegetable broth
1 (15 oz) can fire-roasted diced tomatoes
1 cup chopped kale or spinach
Juice of 1 lemon
Optional: fresh parsley for garnish
Preparation
Heat olive oil in a large pot over medium heat.
Add the onion, carrots, and celery. Sauté for 5–7 minutes, until softened.
Stir in the garlic, cumin, smoked paprika, coriander, salt, and pepper. Cook for another minute until fragrant.
Add the tomato paste and stir well to coat the vegetables.
Add the lentils, vegetable broth, and diced tomatoes. Stir to combine.
Bring the mixture to a boil, then reduce heat and simmer uncovered for 30–35 minutes, or until the lentils are tender.
Stir in the kale or spinach and cook for another 5 minutes until wilted.
Remove from heat and add the lemon juice. Adjust salt and pepper to taste.
Serve hot, garnished with fresh parsley if desired.