A hearty, plant-based soup combining protein-rich lentils and fiber-packed peas, infused with herbs and gentle spices to nourish and energize.
Preparation Time
- Prep Time: 10 minutes
- Cooking Time: 30 minutes
- Total Time: 40 minutes
- Servings: 4
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 small yellow onion, diced
- 2 garlic cloves, minced
- 1 celery stalk, chopped
- 1 carrot, chopped
- ½ teaspoon ground cumin
- ¼ teaspoon ground turmeric
- 1 cup dry red or yellow lentils, rinsed
- 1 cup green peas (fresh or frozen)
- 4 cups low-sodium vegetable broth
- 1 cup water
- Salt and pepper to taste
- 2 tablespoons fresh parsley or cilantro, chopped
- Juice of ½ lemon (optional)
Instructions
- Sauté vegetables: In a large pot, heat the olive oil over medium heat. Add onion, garlic, celery, and carrot. Sauté for 5–6 minutes until softened.
- Add spices: Stir in cumin and turmeric; cook for 1 minute until fragrant.
- Simmer: Add lentils, peas, broth, and water. Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes, or until lentils are tender.
- Blend (optional): For a smoother texture, blend half the soup using an immersion blender or a standard blender.
- Finish: Season with salt and pepper, stir in lemon juice and herbs before serving.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 230 kcal |
| Protein | 13 g |
| Carbohydrates | 32 g |
| Fiber | 10 g |
| Fat | 5 g |
| Sodium | ~250 mg |
Evidence-Based Health Benefits
1. Supports heart health
Lentils and peas are rich in soluble fiber, which helps reduce LDL cholesterol and improve arterial function.
Source: Anderson JW et al., The American Journal of Clinical Nutrition, 2009.
2. Stabilizes blood sugar levels
The low glycemic index of lentils and peas contributes to improved glucose regulation.
Source: Jenkins DJ et al., Archives of Internal Medicine, 2012.
3. Boosts digestive health
Both legumes are high in fermentable fibers that promote gut microbiota diversity.
Source: Slavin JL, Nutrition, 2013.
Tips for Best Results
- Use red lentils for a faster cook time and creamier texture.
- For added flavor depth, stir in a teaspoon of tomato paste during step 2.
- Add greens like spinach or kale during the final 5 minutes for extra nutrients.
- Store in the fridge for up to 4 days or freeze in airtight containers for up to 2 months.
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