Lentil Soup

Introduction:

Lentil soup is a nutritious and hearty dish that’s a staple in many cultures around the world. It’s a warming, wholesome meal made from tender lentils and aromatic vegetables, simmered in a flavorful broth. Lentils are packed with protein, fiber, and essential nutrients, making this soup not only delicious but also highly nutritious. It's a versatile dish that can be spiced up with herbs and different vegetables, and is ideal for meal prep or a cozy family dinner.

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, minced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon smoked paprika (optional)
• 1 1/2 cups dried lentils (green or brown), rinsed
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 2 cups water
• 1 bay leaf
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1 tablespoon lemon juice (optional)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Sauté the Vegetables: In a large pot, heat olive oil over medium heat. Add the chopped onions, garlic, carrots, and celery. Sauté for 8-10 minutes until the vegetables are softened and fragrant.
2. Add Spices: Stir in cumin, coriander, turmeric, and smoked paprika if using. Cook the spices for 1-2 minutes, allowing their aromas to release.
3. Add Lentils and Liquids: Add the rinsed lentils to the pot along with the diced tomatoes, vegetable broth, water, bay leaf, and thyme. Stir to combine.
4. Simmer: Bring the soup to a boil, then reduce the heat to low. Cover the pot and simmer for 30-35 minutes, or until the lentils are tender. Stir occasionally to prevent the lentils from sticking to the bottom.
5. Adjust Seasoning: Once the lentils are fully cooked, remove the bay leaf. Add salt and pepper to taste, and stir in the lemon juice for a touch of brightness.
6. Serve: Ladle the soup into bowls and garnish with freshly chopped parsley. Serve hot with crusty bread or flatbread.

Health Notes:

• Lentils are an excellent source of plant-based protein and dietary fiber, making this soup a great choice for heart health and digestion. It's also low in fat and rich in vitamins and minerals such as iron, potassium, and folate. For those watching sodium intake, opt for a low-sodium vegetable broth.

Serving Suggestions:

• This lentil soup pairs well with a variety of breads like whole grain bread, flatbread, or garlic bread. It can also be served with a side salad or topped with a dollop of Greek yogurt for extra creaminess.

Tips:

• Customize the Vegetables: Feel free to add other vegetables such as spinach, kale, or zucchini for added nutrition.
• Blending for Creaminess: If you prefer a thicker, creamier texture, blend half the soup with an immersion blender and stir it back into the pot.
• Storing: This soup freezes well and can be stored for up to 3 months. Let it cool completely before freezing in an airtight container.
• Spice It Up: For more heat, add a pinch of red pepper flakes or a splash of hot sauce.