Hearty and Healthy Lentil Soup Recipe for a Cozy Night In
The entire year round, lentil soup is a delectable and wholesome dish. This soup can be served as a main meal or a side dish and is made with lentils, veggies, and a variety of spices. On a chilly day, lentil soup is the ideal comfort food because of its rich and savory flavor. In addition to being filling, this dish is a fantastic source of protein, fiber, and other necessary nutrients.
We will provide you a simple recipe for lentil soup in this post, along with the benefits and drawbacks of this food.
Ingredients:
• 2 tablespoons olive oil
• 1 large onion, diced
• 2 garlic cloves, minced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 cup dried green or brown lentils, rinsed and drained
• 4 cups vegetable broth or water
• 1 (14.5-ounce) can diced tomatoes, drained
• 1 bay leaf
• 1/4 teaspoon red pepper flakes
• Salt and pepper, to taste
• Fresh parsley, chopped, for serving
Instructions:
1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook for 3-4 minutes until translucent. Add the garlic and cook for another 30 seconds.
2. Add the carrots and celery and cook for 5-7 minutes until softened. Stir in the cumin, coriander, and smoked paprika and cook for another 30 seconds until fragrant.
3. Add the lentils, broth or water, diced tomatoes, bay leaf, and red pepper flakes to the pot. Stir to combine.
4. Bring the soup to a boil, then reduce the heat to low and cover the pot. Simmer for 30-40 minutes until the lentils are tender and the soup has thickened. Remove the bay leaf and discard.
5. Use an immersion blender to puree about half of the soup until it’s creamy and smooth. Alternatively, ladle half of the soup into a blender and puree until smooth, then return it to the pot.
6. Season the soup with salt and pepper to taste. Serve hot, garnished with chopped fresh parsley.
Enjoy this warm and satisfying lentil soup recipe on a cold day or anytime you need a comforting meal. It’s easy to make, packed with nutrients, and so delicious!
A well-liked and nutritious dish, lentil soup is simple to prepare and may be altered to suit a range of tastes. Lentils, a type of legume that is high in protein, fiber, and other necessary components, are used to make it. You should be aware of the following lentil soup benefits and drawbacks:
Advantages of Lentil Soup:
1. Rich in Nutrients: Lentils are an excellent source of fiber, vitamins, and minerals. They are abundant in folate, iron, potassium, and magnesium, all of which your body needs in order to function effectively.
2. High in Protein: Vegetarians and vegans may not obtain enough protein from animal sources, thus lentils are a fantastic source of protein for them. About 18 grams of protein, or about the same amount as a cup of cooked chicken, are included in one cup of cooked lentils.
3. Encourages Weight Loss: Lentil soup is an excellent choice for those wanting to lose weight because it is low in calories and fat. It also contains a lot of fiber, which might make you feel satisfied for longer and consume less calories overall.
4. Promotes Heart Health: By lowering blood pressure, reducing inflammation, and lowering cholesterol levels, lentil soup can help promote heart health. The reason for this is that lentils are high in fiber, potassium, and magnesium, all of which are necessary for preserving a healthy heart.
Disadvantages of Lentil Soup:
1. High in sodium: Many canned and bottled lentil soups include a lot of salt, which can be dangerous for those with high blood pressure or other medical issues. When feasible, consider low-sodium products and always read the labels.
2. Lentils are high in fiber, which for some people can result in bloating, gas, and other digestive problems. You might want to start with small servings of lentil soup if you have a sensitive digestive system and gradually increase it over time.
3. Lentils, a particular kind of bean, may cause allergic reactions in certain people. Start with tiny servings and pay attention to how your body responds if you have a history of allergies or have never tried lentils.
4. Some lentil soups may contain additives, including preservatives, synthetic flavors, and colors. It’s critical to read soup labels and, if possible, pick natural-ingredient-based soups.
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