In the world of comforting soups, few can rival the harmonious blend of flavors and nutritional benefits found in this Celery, Tomato, and Lentil Soup. Perfectly suited for those seeking a digestive-friendly meal, this soup combines the earthy richness of lentils, the vibrant freshness of celery and tomatoes, and a touch of spice for added depth. Ideal for any meal of the day, it provides a hearty, satisfying experience that is as gentle on your digestive system as it is delightful to your taste buds.
Ingredients
- 100 g Lentils: Small yet mighty, lentils are a powerhouse of protein and fiber, offering both heartiness and nutritional benefits to your soup.
- Olive Oil: For sautéing the vegetables and adding a rich, subtle flavor.
- 400 g Celery Stalks: The primary ingredient, celery brings a fresh, slightly peppery taste and a crunch that adds texture to the soup.
- 1 Chili Pepper: Provides a hint of heat to balance the flavors. Adjust according to your spice preference.
- 1 tsp Ginger: Adds a warm, aromatic note that complements the other ingredients beautifully.
- 1 tsp Ground Cumin: Enhances the earthy flavors and adds depth to the soup.
- 500 ml Oat Milk: A creamy, dairy-free alternative that enriches the soup without overpowering the other flavors.
- 3 Tomatoes: Juicy and tangy, tomatoes add a burst of freshness and a touch of acidity.
- 1 Yellow Bell Pepper: Adds sweetness and a pop of color, enhancing the overall visual appeal and flavor profile.
- 1 tbsp Soy Sauce: Provides a savory umami flavor that enhances the taste of the soup.
- 1 tbsp Agave Syrup: A natural sweetener to balance the savory and spicy elements.
- Salt: To taste, essential for bringing out the flavors of the soup.
- Black Pepper: Freshly ground for added warmth and spice.
- 1 tbsp Nutritional Yeast: Adds a cheesy, umami flavor and extra nutrients.
- Parsley: Freshly chopped, for garnish and added freshness.
- 2 Garlic Cloves: Provides a rich, aromatic base to the soup.
Instructions
- Prepare the Ingredients: Rinse the lentils under cold water and set aside. Chop the celery, tomatoes, and yellow bell pepper into small pieces. Mince the garlic and chili pepper.
- Sauté the Vegetables: In a large pot, heat a tablespoon of olive oil over medium heat. Add the minced garlic and chili pepper, cooking until fragrant. Stir in the chopped celery and yellow bell pepper, cooking until the celery starts to soften.
- Add Spices: Sprinkle in the ground cumin and ginger, stirring to coat the vegetables and release the flavors.
- Simmer the Soup: Add the chopped tomatoes and rinsed lentils to the pot. Pour in the oat milk and add the soy sauce and agave syrup. Bring the mixture to a boil, then reduce the heat and let it simmer for 25-30 minutes, or until the lentils are tender and the vegetables are cooked through.
- Season and Blend: Season with salt and black pepper to taste. For a smoother texture, use an immersion blender to partially blend the soup, leaving some chunks for texture. If you don’t have an immersion blender, transfer part of the soup to a regular blender, blend until smooth, and return it to the pot.
- Finish and Serve: Stir in the nutritional yeast and adjust seasoning if necessary. Garnish with freshly chopped parsley before serving.
Cooking Tips
- Adjusting Spice Levels: If you prefer a milder soup, reduce the amount of chili pepper or omit it entirely.
- Creamier Soup: For a creamier texture, increase the amount of oat milk or use a blender to puree the soup more thoroughly.
- Vegetable Variations: Feel free to experiment with other vegetables like carrots or sweet potatoes for a different flavor profile.
- Storing Leftovers: This soup keeps well in the refrigerator for up to 5 days and can be frozen for up to 3 months. Reheat thoroughly before serving.
Nutritional Benefits
- Lentils: Rich in protein, fiber, and essential nutrients like iron and folate, lentils support digestive health and contribute to overall well-being.
- Celery: Low in calories but high in vitamins K and C, celery also provides dietary fiber, which aids in digestion.
- Tomatoes: Packed with antioxidants such as lycopene, tomatoes help fight inflammation and support heart health.
- Oat Milk: A good source of vitamins D and B12, oat milk adds creaminess while being gentle on the digestive system.
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Title: Celery, Tomato, and Lentil Soup: A Comforting Digestive Delight
Introduction
In the world of comforting soups, few can rival the harmonious blend of flavors and nutritional benefits found in this Celery, Tomato, and Lentil Soup. Perfectly suited for those seeking a digestive-friendly meal, this soup combines the earthy richness of lentils, the vibrant freshness of celery and tomatoes, and a touch of spice for added depth. Ideal for any meal of the day, it provides a hearty, satisfying experience that is as gentle on your digestive system as it is delightful to your taste buds.
Ingredients
- 100 g Lentils: Small yet mighty, lentils are a powerhouse of protein and fiber, offering both heartiness and nutritional benefits to your soup.
- Olive Oil: For sautéing the vegetables and adding a rich, subtle flavor.
- 400 g Celery Stalks: The primary ingredient, celery brings a fresh, slightly peppery taste and a crunch that adds texture to the soup.
- 1 Chili Pepper: Provides a hint of heat to balance the flavors. Adjust according to your spice preference.
- 1 tsp Ginger: Adds a warm, aromatic note that complements the other ingredients beautifully.
- 1 tsp Ground Cumin: Enhances the earthy flavors and adds depth to the soup.
- 500 ml Oat Milk: A creamy, dairy-free alternative that enriches the soup without overpowering the other flavors.
- 3 Tomatoes: Juicy and tangy, tomatoes add a burst of freshness and a touch of acidity.
- 1 Yellow Bell Pepper: Adds sweetness and a pop of color, enhancing the overall visual appeal and flavor profile.
- 1 tbsp Soy Sauce: Provides a savory umami flavor that enhances the taste of the soup.
- 1 tbsp Agave Syrup: A natural sweetener to balance the savory and spicy elements.
- Salt: To taste, essential for bringing out the flavors of the soup.
- Black Pepper: Freshly ground for added warmth and spice.
- 1 tbsp Nutritional Yeast: Adds a cheesy, umami flavor and extra nutrients.
- Parsley: Freshly chopped, for garnish and added freshness.
- 2 Garlic Cloves: Provides a rich, aromatic base to the soup.
Instructions
- Prepare the Ingredients: Rinse the lentils under cold water and set aside. Chop the celery, tomatoes, and yellow bell pepper into small pieces. Mince the garlic and chili pepper.
- Sauté the Vegetables: In a large pot, heat a tablespoon of olive oil over medium heat. Add the minced garlic and chili pepper, cooking until fragrant. Stir in the chopped celery and yellow bell pepper, cooking until the celery starts to soften.
- Add Spices: Sprinkle in the ground cumin and ginger, stirring to coat the vegetables and release the flavors.
- Simmer the Soup: Add the chopped tomatoes and rinsed lentils to the pot. Pour in the oat milk and add the soy sauce and agave syrup. Bring the mixture to a boil, then reduce the heat and let it simmer for 25-30 minutes, or until the lentils are tender and the vegetables are cooked through.
- Season and Blend: Season with salt and black pepper to taste. For a smoother texture, use an immersion blender to partially blend the soup, leaving some chunks for texture. If you don’t have an immersion blender, transfer part of the soup to a regular blender, blend until smooth, and return it to the pot.
- Finish and Serve: Stir in the nutritional yeast and adjust seasoning if necessary. Garnish with freshly chopped parsley before serving.
Cooking Tips
- Adjusting Spice Levels: If you prefer a milder soup, reduce the amount of chili pepper or omit it entirely.
- Creamier Soup: For a creamier texture, increase the amount of oat milk or use a blender to puree the soup more thoroughly.
- Vegetable Variations: Feel free to experiment with other vegetables like carrots or sweet potatoes for a different flavor profile.
- Storing Leftovers: This soup keeps well in the refrigerator for up to 5 days and can be frozen for up to 3 months. Reheat thoroughly before serving.
Nutritional Benefits
- Lentils: Rich in protein, fiber, and essential nutrients like iron and folate, lentils support digestive health and contribute to overall well-being.
- Celery: Low in calories but high in vitamins K and C, celery also provides dietary fiber, which aids in digestion.
- Tomatoes: Packed with antioxidants such as lycopene, tomatoes help fight inflammation and support heart health.
- Oat Milk: A good source of vitamins D and B12, oat milk adds creaminess while being gentle on the digestive system.
- Garlic: Known for its antibacterial properties, garlic supports immune function and overall health.
Why You’ll Love This Recipe
This Celery, Tomato, and Lentil Soup is not just a dish—it’s a nourishing experience. With its blend of fresh ingredients and robust flavors, it offers a comforting bowl of goodness that warms you from the inside out. The combination of savory spices and natural sweetness creates a balanced flavor profile that is both satisfying and light on the stomach. Whether you’re looking for a quick lunch, a light dinner, or a cozy meal on a chilly day, this soup has got you covered.
Dietary Information
- Vegan: This recipe is completely plant-based, making it suitable for vegans and those with dairy allergies.
- Gluten-Free: All the ingredients are naturally gluten-free, but ensure that the soy sauce you use is gluten-free if you have celiac disease.
- Nut-Free: This recipe does not contain nuts, making it safe for those with nut allergies.Garlic: Known for its antibacterial properties, garlic supports immune function and overall health.
Why You’ll Love This Recipe
This Celery, Tomato, and Lentil Soup is not just a dish—it’s a nourishing experience. With its blend of fresh ingredients and robust flavors, it offers a comforting bowl of goodness that warms you from the inside out. The combination of savory spices and natural sweetness creates a balanced flavor profile that is both satisfying and light on the stomach. Whether you’re looking for a quick lunch, a light dinner, or a cozy meal on a chilly day, this soup has got you covered.
Why This Recipe Works
This recipe combines nutrient-dense ingredients with thoughtful seasoning to create a soup that is both healthful and flavorful. The lentils provide a hearty base, while the celery and tomatoes offer freshness and a boost of vitamins. The use of oat milk adds a creamy texture without the heaviness of dairy. Additionally, the spices and agave syrup create a well-rounded taste experience, ensuring each spoonful is both satisfying and enjoyable.
Conclusion
Incorporating this Celery, Tomato, and Lentil Soup into your meal rotation offers a delicious and healthful way to support your digestive health. With its rich flavor, ease of preparation, and impressive nutritional benefits, this recipe is sure to become a staple in your kitchen. Enjoy the warmth and nourishment of this delightful soup, and relish the comfort it brings to every meal.