A hearty, healthy recipe that that comes together with pantry staples and aromatic herbs. Cook it to your taste with whichever vegetables you have on hand. Make a big batch and have a nutritious meal ready for you throughout the week. This recipe can be made even faster by using canned lentils instead of dried.
Lentils are a powerhouse of nutrition and are simply to cook - no soaking time required before cooking like others legumes!
One cup of cooked lentils provides 18g of plant-protein, higher than most other beans. They are high in fiber, B-vitamins (especially folate), and minerals like iron, zinc, and potassium. Grab a bowl and eat up!
RECIPE PDF:
Number of Servings: Makes 4-6 servings
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Ingredients
1 onion, diced
1/4 cup vegetable oil
2 carrots, diced (peeled if desired)
2 stalks celery, sliced
2 cloves garlic, minced or pressed
1 tsp each of dried oregano, dried basil, and dried thyme (or 1 tbsp Italian) seasoning
1 bay leaf
1 28oz can diced tomatoes
2 cups dry lentils (french green lentil variety recommended) OR sub with 3 cans cooked lentils
6 cups vegetable broth
1 cup baby spinach or other leafy greens
Lemon juice, to taste (optional)
Cilantro or parsley, chopped, for garnish (optional)
Salt, to taste
Tools You Will Need
Large stock pot
Instructions
1) Rinse and prepare all of the vegetables.
2) Heat the oil over medium heat in a large stock pot. Add in the onion, carrots, and celery and a pinch of salt. Cook, stirring occasionally, until vegetables are tender, about 5-7 minutes.
3) Stir in the garlic, and herbs (oregano, basil, and thyme) and cook for 1-2 minutes more. Add in the diced tomatoes, lentils, vegetable broth, and bay leaf. Bring to a boil, then cover and simmer for 45 minutes, or until the lentils are tender (If using canned lentils, simmer for 15 minutes).
4) Once cooked, stir in the spinach and stir until it wilts, about 2 minutes. Remove from heat and adjust seasoning to taste. Drizzle with lemon juice and top with fresh herbs, if desired.
Recipe adapted from Bob Cody from allrecipes at https://www.allrecipes.com/recipe/13978/lentil-soup/
Notes
- Pairs well with a good quality bread
Let me know what you think!
If you made this recipe let me know how you liked it in the comments or feel free to ask me any questions! On instagram? Tag me @theplantpath.nutrition to show me how it turned out!
Nutrition Facts
