Hearty Lentil Vegetable Soup

• 份量: 8 servings
• 准备时间: 10 minutes
• 总时间: 50 minutes

配料

1 tablespoon olive oil

1 large carrot (diced (~¾ cup)

1 medium sweet potato (diced, skin on* (~2 cups)

1 medium yellow onion (diced (~2 cups)

3 garlic cloves (minced (or 1 teaspoon garlic powder)

1 tablespoon tomato paste

1 teaspoon ground cumin

½ teaspoon coriander

½ teaspoon dried thyme

Red pepper flakes (optional (for added heat)

¼ teaspoon kosher salt (more to taste)

¼ teaspoon black pepper (or more to taste)

4 cups reduced-sodium vegetable broth

2 cups water

1 (14-ounce) can diced tomatoes

1 cup dry brown lentils

1 lemon (juiced (~2 tablespoons)

2 cups spinach leaves

3 tablespoons chopped parsley (optional for garnish)

步骤

In a large pot or large, deep skillet, add the olive oil and warm over medium-high heat. Add the carrot, sweet potato, and onion and sauté until soft, 5-7 minutes, stirring occasionally.

Add garlic, tomato paste, spices, salt and pepper. Stir for 1 to 2 minutes over medium-high heat.

Add the vegetable broth, water, tomatoes, and lentils, bring to a gentle boil. Cover, reduce heat and simmer for 30 minutes, until the lentils have softened.*For thicker soup, simmer uncovered to allow the liquid to slightly reduce.*For a creamier soup, after the soup has simmered, you can take about half the soup out and put it in a blender to puree (be careful, it’ll be very hot), then add it back to the soup and mix it through. Alternatively, use an immersion blender and partially or fully puree the soup in the pot to create your preferred texture.

Once the soup is done simmering, stir in the lemon juice and add the spinach leaves, allowing the spinach to wilt for just 1 to 2 minutes. Give it a taste; season with salt, pepper, and spice as needed

Ladle into bowls and garnish with optional parsley or another preferred herb.

营养

• 每份大小: 2 cups
• 卡路里: 340 kcal
• 总脂肪: 4 g
• 饱和脂肪: 0.5 g
• 不饱和脂肪: 3.5 g
• 钠: 290 mg
• 总碳水化合物: 63 g
• 膳食纤维: 16 g
• 总糖: 9 g
• 蛋白质: 14 g