A nutritious and comforting soup, perfect for cold days and an excellent source of fiber and plant-based protein.
Ingredients:
1 cup lentils, rinsed and drained
6 cups vegetable broth (or water)
1 medium onion, chopped
2 medium carrots, diced
2 celery stalks, chopped
2 garlic cloves, minced
1 can (400g) chopped peeled tomatoes
1 bay leaf
1 teaspoon dried thyme
2 tablespoons olive oil
Salt and black pepper to taste
Fresh chopped parsley for garnish
Directions:
1. Season and Serve: Season with salt and black pepper to taste. Serve the soup
hot, garnished with chopped fresh parsley.
2. Sauté the Vegetables: In a large saucepan, heat the olive oil over medium heat.
Add the onion, carrot, and celery. Sauté for 5-7 minutes, or until the vegetables are tender. Add the garlic and sauté for 1 more minute, until fragrant.
3. Add the Lentils and Liquids: Add the rinsed lentils, vegetable broth
(or water), chopped peeled tomatoes, bay leaf, and thyme. Mix well.
4. Cook the Soup: Bring to a boil, reduce heat, cover, and simmer for 25-30
minutes, or until the lentils are tender. Remove the bay leaf before
serving.
Nutritional Information (Estimated per serving):
Calories: 200-250 kcal
Protein: 12-15g
Carbohydrates: 35-40g
Fiber: 10-12g
Fat: 5-8g
