Spicy Lentil Soup

• 份量: 4 servings
• 准备时间: 10 minutes
• 总时间: 1 hour 10 minutes

配料

2 tablespoons of olive oil

1 yellow onion, (chopped)

3 carrots, (diced)

3 celery ribs, (diced)

6 garlic cloves, (minced)

2 teaspoons of red chili flakes, (plus more as needed)

2 teaspoons ground cumin

3 teaspoons of Italian seasoning

2 (14.5-ounce) cans of diced fire roasted tomatoes, (in their juices)

1 cup of uncooked brown lentils

6 cups of water

2 vegetable bouillon cubes

Salt and pepper to taste

3 cups of spinach (optional)

⅓ cup of parsley, (chopped (optional)

1 lemon

步骤

In a large pot with a lid, heat the oil over medium-high heat.

Add the onions, carrots, celery, garlic, and red chili flakes. Mix well, reduce the fire to medium low, cover with a lid and cook for 5 minutes – regularly mixing to prevent burning.

Add the cumin and Italian seasoning. Mix well and cook for 20 seconds while mixing.

Add the fire roasted tomatoes in their juices, lentils, water, bouillon cubes, salt, and pepper. Mix well and turn the heat to medium high. Cover with the lid, bring to a boil, mix one more time to ensure the bouillon cubes are fully melted and incorporated in the water. Then turn the heat to a simmer and cook for 40 minutes with the lid on.

When the 40 minutes have passed, taste to check if the lentils are cooked and to taste seasoning levels. Adjust time and seasoning if needed.

When the lentils are fully cooked, add the spinach (if using), parsley (if using), and lemon juice. Gently push the raw spinach down into the broth. Cover with the lid and allow the soup to sit undisturbed for 5 minutes.

Serve hot.

营养

• 卡路里: 320 kcal
• 总脂肪: 9 g
• 饱和脂肪: 1 g
• 不饱和脂肪: 6 g
• 钠: 604 mg
• 总碳水化合物: 47 g
• 膳食纤维: 20 g
• 总糖: 8 g
• 蛋白质: 16 g