Easy Lentil Soup(vegetarian, good source of fibre, one-dish meal)
This hearty vegetarian soup is nutritious and bursting with warming flavours. Loaded with lentils, carrots, and sweet potato, and lightly seasoned with Indian-inspired spices. Made with basic pantry staples, this soup can be thrown together to create a healthy meal in just a few minutes.
Lentils are rich in protein, fiber, iron, and folate and a great vegetarian source of protein. Like other beans and legumes, lentils contain complex carbohydrates broken down and digested more slowly, keeping you feeling full for longer. A diet rich in plant-based proteins is good for heart health and a more environmentally sustainable way of eating. In other words, lentils are good for you and good for the planet. Enjoy! |
Hello, I’m Keely! I'm a Canadian Registered Dietitian, an avid food and recipe writer, travel bug and nutrition expert. For more information about me, check out my bio here.
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INGREDIENTS 4 Tbsp olive oil 1 large yellow onion, diced 1 garlic clove, minced 3 carrots, peeled and diced 1 medium sweet potato, peeled and diced 1/2 teaspoon ground cumin 1 teaspoon curry powder ½ teaspoon dried thyme 1 can (400g) diced tomatoes, lightly drained 3/4 cup brown or green lentils, picked over and rinsed 4 cups vegetable broth (or chicken broth, if you’re not vegetarian) 2 cups water 1/2 teaspoon salt 1 cup chopped fresh Swiss chard, collard greens or spinach (remove tough ribs) |
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INSTRUCTIONS
- In a large Dutch oven or pot, warm the olive oil over medium heat.
- Once the oil is shimmering, add the onion. Cook for about 5 minutes until the onions soften and turn translucent.
- Add the carrot and sweet potato and sprinkle with salt. Cook for about 10 minutes, stirring often.
- Add the garlic, and sprinkle the cumin, curry powder, and thyme over the veggies. Stirring constantly, cook until fragrant, about 30 seconds.
- Add the drained diced tomatoes and cook for another 2-3 minutes, stirring often.
- Add the lentils, broth, and water. Raise heat and bring to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes or until the lentils are tender but still hold their shape.
- Using an immersion blender, purée the soup for 10-15 seconds. You can use a regular blender if you don’t have an immersion blender. Transfer 1-2 cups of the soup to a blender, purée, and then pour the puréed soup back into the pot.
- Add the chopped leafy greens and cook for another 2-3 minutes, until the greens have softened. Serve hot.
