Description
A warm and comforting Lentil Vegetable Soup packed with nutritious vegetables and plant-based protein. This easy-to-make recipe combines soaked lentils with kale, broccoli, cabbage, and a flavorful blend of garlic, ginger, and spices. Perfect for a nourishing meal on cold or rainy days, it’s rich in fiber and vitamins, and designed for a wholesome, satisfying experience.
Ingredients
Scale
Legumes and Grains
- ⅔ cup lentils, soaked
Vegetables
- ½ onion, chopped
- 2 scallions, chopped
- 1 cup kale, chopped
- ½ cup cabbage, chopped
- ⅔ cup broccoli, chopped
- 1 mushroom, chopped
- 1 grated tomato
- 1 grated red pepper
- 1 grated carrot
Herbs and Spices
- 1 bunch parsley, thinly chopped
- 1 tsp crushed red pepper
- 1 tbsp grated ginger
- 1 tsp dried mint
- 3 garlic cloves, minced
- Salt and black pepper to taste
Liquids and Oils
- 3 cups water
- 2 tbsp olive oil
Instructions
- Sauté Aromatics: Heat 2 tablespoons of olive oil in a pot over medium heat. Add the minced garlic and chopped onion, sautéing until they are fragrant and translucent. Next, mix in the grated red pepper, grated tomato, grated carrot, and grated ginger, stirring well to combine all the flavors.
- Add Lentils and Cabbage: Incorporate the chopped cabbage into the pot. Then, stir in the soaked lentils along with crushed red pepper and dried mint. Season generously with salt, pour in the 3 cups of water, and cover the pot with a lid.
- Simmer Lentils: Bring the mixture to a boil, then reduce the heat to low. Let it cook covered for about 15 minutes or until the lentils become tender and the flavors meld together beautifully.
- Add Remaining Vegetables: Stir in the chopped broccoli, kale, scallions, and mushrooms. Cook for an additional 3-4 minutes, allowing the vegetables to soften slightly but retain their freshness. Adjust salt and add water if necessary to achieve desired consistency.
- Finish and Serve: Turn off the heat. Sprinkle in the thinly chopped parsley and a pinch of black pepper for freshness and extra flavor. Serve the soup warm for a nourishing meal.
Notes
- This lentil vegetable soup is perfect for a cozy dinner or a wholesome next-day lunch.
- It’s loaded with fiber and plant-based protein, making it both filling and nutritious.
- Use fresh seasonal vegetables available during colder months to keep the soup flavorful and vibrant.
- Adjust the amount of crushed red pepper to control the spice level to your preference.
- The soup can be stored in the refrigerator for up to 3 days and reheated gently on the stovetop.
Nutrition
- Serving Size: 1 bowl (approximately 1/3 of recipe)
- Calories: 209
- Sugar: 7 grams
- Sodium: 251 milligrams
- Fat: 10 grams
- Saturated Fat: 1 gram
- Unsaturated Fat: 8 grams
- Trans Fat: 0 grams
- Carbohydrates: 26 grams
- Fiber: 9 grams
- Protein: 8 grams
- Cholesterol: 0 milligrams
