Dinner: hearty Lentil soup

Directions

  1. Begin by dicing up 2 onions. Then take a large pot and place it on the stove. Add the diced onions, 2 tablespoons of minced garlic, and a splash of vegetable broth to the pot.

  2. Turn the heat to medium and sauté the onions and garlic for a few minutes until they start to become fragrant and translucent.

  3. While the onions and garlic are sautéing, slice up 4 carrots. Add the sliced carrots to the pot.

  4. Add 1 tablespoon (9 g) of turmeric and 1 tablespoon (6 g) of cumin to the pot. Feel free to add any other spices you like. Bay leaves, ginger, or Italian seasoning can add great flavor to this soup.

  5. Let the carrots, onions, garlic, and spices cook together for about 5 minutes. The goal is for the carrots to slightly soften and the onions to become sweet.

  6. Now, add 12 ounces of rinsed green or brown lentils to the pot along with 4 cups (950mL) of vegetable broth and 4 cups (950mL) of water.

  7. Stir the mixture to combine all the ingredients and then raise the heat to bring everything to a boil.

  8. Once boiling, reduce the heat to medium-low, cover the pot, and let the soup simmer for about 45-55 minutes. During this time, the lentils should become tender. Keep in mind that the type of lentils you use may vary the cooking time slightly.

  9. Stir the soup every 10 to 15 minutes. Taste it and add any additional salt, pepper, or spices as needed.

  10. After the lentils have become tender, add in 4 cups of roughly chopped kale (84g), the juice from half a lemon, and black pepper to taste.

  11. Cook everything together for another 5 minutes, ensuring the kale is well integrated into the soup.

  12. Remove the pot from the heat and allow the soup to cool for a few minutes before serving or portioning it out.

  13. When ready to serve, portion out approximately 3 cups per serving. You can garnish each serving with 2 rounded tablespoons (18 g) of nutritional yeast and some fresh parsley to enhance the flavor and nutritional value. Enjoy your hearty and nutritious lentil soup!

NUTRITION HIGHLIGHT

Both lentils and vegetables like carrots, onions, and kale are high in dietary fiber, promoting good digestive health, and can help maintain a healthy weight by keeping you full longer.

Nutrition breakdown