Description
A nutritious and hearty high protein lentil soup packed with vegetables and aromatic spices, perfect for a healthy and satisfying meal.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 large onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1½ cups dried lentils, rinsed
- 1 can (14.5 oz) diced tomatoes
- 6 cups vegetable broth
- Salt and pepper to taste
Instructions
- Prepare the base: Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery; sauté for about 5 minutes until softened. Stir in minced garlic and cook for another minute.
- Bloom the spices: Add cumin and coriander; stir well to coat the vegetables and let them bloom for about a minute.
- Add main ingredients: Mix in the lentils and diced tomatoes; pour in the vegetable broth until ingredients are submerged.
- Simmer to perfection: Bring to a boil then reduce heat to a gentle simmer. Cover partially and let cook for about 30 minutes or until lentils are tender.
- Final seasoning: Taste and adjust seasoning as needed. Serve hot with crusty bread on the side.
Notes
- Rinse lentils thoroughly before cooking to remove any debris and reduce cooking foam
- Don’t add salt until the final stages as it can toughen lentil skins during cooking
- Add extra broth if soup becomes too thick during cooking or storage
- Bloom spices in oil for maximum flavor development and aromatic release
- Prep Time: 10 minutes
- Cook Time: 15-20 minutes
- Category: Main Course
- Method: Simmering
- Cuisine: International
Nutrition
- Serving Size: 1 serving (about 1.5 cups)
- Calories: 320 calories
- Sugar: 8g
- Sodium: 680mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 16g
- Protein: 18g
- Cholesterol: 0mg
Keywords: high protein lentil soup, recipe, homemade, cooking, food, easy recipe, healthy, nutritious, vegetarian