A comforting, fiber-rich soup made with seasonal vegetables and protein-packed lentils. Ideal for supporting digestion, heart health, and satiety, while being light on calories and heavy on nourishment.
Preparation Time
- Prep Time: 15 minutes
- Cooking Time: 35 minutes
- Total Time: 50 minutes
- Servings: 4
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 2 medium carrots, diced
- 2 celery stalks, chopped
- 1 zucchini, diced
- 1 cup diced tomatoes (fresh or no-salt canned)
- ¾ cup dried brown or green lentils, rinsed
- 5 cups low-sodium vegetable broth
- 1 teaspoon ground cumin
- ½ teaspoon ground turmeric (optional)
- Salt and pepper to taste
- 1½ cups chopped spinach or kale
- Juice of ½ lemon
- Fresh parsley for garnish (optional)
Instructions
- Sauté the base vegetables: In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery. Sauté for 5–7 minutes until softened.
- Add lentils and broth: Stir in zucchini, diced tomatoes, lentils, cumin, turmeric, and broth. Bring to a boil.
- Simmer: Reduce heat and simmer for 25–30 minutes, until lentils are tender and the soup has thickened.
- Finish and season: Stir in spinach or kale and simmer 2–3 more minutes. Add lemon juice, season with salt and pepper, and remove from heat.
- Serve: Garnish with fresh parsley if desired. Serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 270 kcal |
| Protein | 14 g |
| Fat | 5 g |
| Carbohydrates | 38 g |
| Fiber | 13 g |
| Iron | ~20% DV |
| Vitamin C | ~40% DV |
| Folate | ~45% DV |
Evidence-Based Health Benefits
1. Promotes heart health and stable blood sugar
Lentils provide soluble fiber and slow-digesting carbohydrates, which help regulate cholesterol and blood glucose.
Source: Jenkins DJ et al., Archives of Internal Medicine, 2002.
2. Supports digestive health
Vegetables and legumes are excellent sources of prebiotic fiber, aiding healthy gut bacteria.
Source: Slavin JL, Nutrition, 2013.
3. Anti-inflammatory and immune-boosting
Garlic, turmeric, spinach, and lemon juice are rich in antioxidants and compounds with immune-regulatory effects.
Source: Calder PC, Nutrients, 2020.
Cooking Tips
- Use red lentils for a quicker-cooking, creamier version.
- Add diced sweet potato or butternut squash for extra sweetness and beta-carotene.
- A pinch of chili flakes adds gentle heat if desired.
- Store in an airtight container for up to 4 days in the refrigerator or freeze for up to 3 months.
- For a protein boost, serve with a spoonful of unsweetened plain Greek yogurt or cooked quinoa on top.
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