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track your foodLentil Soup Recipe
Lentil soup is a hearty, nutritious, and comforting dish that is perfect for any meal. Known for its earthy flavors and rich texture, this soup is versatile and can be customized with a range of vegetables and seasonings. Lentils are an excellent source of protein and fiber, making this soup not only delicious but also incredibly healthy.
🌎 Middle Eastern: Soup
- 🔥 Calories 200kcal
- 🍗 Protein 12g
- 🍚 Carbs 30g
- 🧈 Fat 4g
🥗 Ingredients:
- lentils (100g)
- carrots (50g)
- potatoes (50g)
- spinach (30g)
- tomato (40g)
- onion (30g)
- garlic (5g)
- cumin (2g)
- water (500g)
- olive oil (10g)
🍳 How to cook (4 servings):
Step 1: Prepare Ingredients
Gather your ingredients: 1 cup of lentils, 2 tablespoons of olive oil, 1 chopped onion, 2 cloves of minced garlic, 2 diced carrots, 2 diced celery stalks, 1 can (14.5 oz) of diced tomatoes, 6 cups of vegetable broth, 1 teaspoon of cumin, 1 teaspoon of coriander, salt and pepper to taste, and a handful of chopped parsley (optional).
Step 2: Sauté Vegetables
In a large pot, heat the olive oil over medium heat. Add the chopped onion, minced garlic, diced carrots, and diced celery. Sauté for about 5-7 minutes until the vegetables are softened and the onion is translucent.
Step 3: Add Lentils and Spices
Add the lentils to the pot along with the cumin and coriander. Stir well to coat the lentils with the spices.
Step 4: Add Liquids and Tomatoes
Pour in the vegetable broth and add the canned tomatoes. Stir the mixture well, ensuring all ingredients are combined.
Step 5: Simmer the Soup
Bring the soup to a boil, then reduce the heat to low. Cover the pot and let the soup simmer for about 30-40 minutes or until the lentils are tender.
Step 6: Season and Serve
Once the lentils are cooked, season the soup with salt and pepper according to your taste. If desired, stir in the chopped parsley. Serve hot and enjoy!
⭐️ Nutrition facts:
Lentil soup is rich in plant-based protein, dietary fiber, and essential minerals like iron and potassium. It's low in calories and fat, making it a healthy option for any diet.
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🔥 350kcal • 🍚 40g • 🍗 20g • 🧈 10g
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