This nutritious and hearty lentil soup is an excellent high-fiber lunch option. As a high-fiber food, lentils offer a feeling of gratification and fullness, helping you stay satiated all afternoon. Fiber also reduces your risk of heart disease, helps lower blood pressure, regulates blood sugar, and helps protect against colon cancer. So, prepare a batch of this soup for lunch.
Hearty Lentil Soup Recipe
Ingredients:
1 cup green or brown lentils
1 tablespoon olive oil (or garlic oil)
2 cloves garlic, minced (omit if using garlic oil)
1 onion chopped
2 carrots diced
2 celery stalks, diced
14 ounces chopped tomatoes or 1 can 14 oz fire roasted tomatoes
4 cups vegetable broth
1 tsp. ground cumin
1/2 tsp. turmeric
1/2 tsp. smoked paprika
1/2 tsp dried oregano
Salt and pepper to taste
2 cups fresh spinach, chopped
Juice of 1 lemon
Optional: fresh parsley or cilantro for garnish
Directions:
Unlike other beans, lentils don’t need to be soaked overnight, but doing so will reduce the cooking time and improve texture, so it’s up to you. Otherwise, rinse the lentils in cold water and pick them over to remove debris or shriveled lentils, then drain them.
In a large pot, heat olive oil over medium heat. Add the chopped onion (and garlic if using), sautéing for 3-4 minutes until onion is translucent.
Add diced carrots and celery to the pot. Cook for an additional 5 minutes, stirring occasionally.
Stir in the rinsed lentils, diced tomatoes, vegetable broth, cumin, turmeric smoked paprika, oregano, salt, and pepper.
Bring the mixture to a boil, then reduce heat to low and cover the pot.
Let it simmer for 25-30 minutes or until the lentils are tender.
Add the chopped spinach and lemon juice to the soup, stirring until spinach is wilted.
Adjust seasoning if necessary.
Serve hot, garnished with chopped, fresh parsley or cilantro if using. Serves six.
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