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Buy Now →This Hearty Lentil and Vegetable Soup is a warm, comforting dish packed with protein-rich lentils, fresh vegetables, and a touch of cheese for a creamy finish. It’s nutrient-dense, filling, and easy to prepare, making it perfect for a healthy meal. Whether enjoyed as a light lunch or a hearty dinner, this soup is both wholesome and satisfying.
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Servings: 4-6
Ingredients
- 1 cup (200 g) lentils (green, brown, or red), rinsed
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, diced
- 1 celery stalk, chopped
- 1 bell pepper, chopped
- 1 zucchini, diced
- 1 cup (30 g) fresh spinach, chopped
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ½ teaspoon dried thyme
- Salt and black pepper, to taste
- 1 can (400 g) diced tomatoes
- 4 cups (1 liter) vegetable broth or water
- ½ cup (50 g) shredded cheese (cheddar, parmesan, or feta)
- Juice of ½ lemon (optional, for brightness)
Directions
1. Sauté the Aromatics:
- Heat olive oil in a large pot over medium heat.
- Add onion, garlic, carrots, celery, and bell pepper. Sauté for 5 minutes until softened.
2. Add Spices and Lentils:
- Stir in cumin, smoked paprika, thyme, salt, and black pepper.
- Add rinsed lentils, mixing well with the aromatics.
3. Simmer the Soup:
- Pour in vegetable broth and diced tomatoes. Bring to a boil.
- Reduce heat, cover, and simmer for 25 minutes until lentils are tender.
4. Add Vegetables and Cheese:
- Stir in zucchini and spinach, cooking for another 5 minutes.
- Add shredded cheese, stirring until melted and creamy.
- Adjust seasoning and add lemon juice for a fresh flavor boost.
5. Serve:
- Ladle into bowls and garnish with extra cheese or fresh herbs.
- Enjoy warm with crusty bread or crackers.
Serving Suggestions
- Serve with whole grain bread or garlic toast for dipping.
- Pair with a simple green salad for a balanced meal.
- Add a dollop of Greek yogurt or sour cream for extra creaminess.
Cooking Tips
- For a thicker soup, blend half of the soup and mix it back in.
- Use red lentils for a softer texture or green/brown lentils for a chunkier consistency.
- Add chili flakes for a spicy kick.
- Substitute spinach with kale or Swiss chard if preferred.
Nutritional Benefits
- High in plant-based protein from lentils.
- Rich in fiber, aiding digestion and heart health.
- Packed with vitamins and antioxidants from fresh vegetables.
- Good source of calcium and healthy fats from cheese.
Dietary Information
- Vegetarian-friendly
- Gluten-free (ensure broth is gluten-free)
- Dairy-free option: Omit cheese or use dairy-free cheese.
Nutritional Facts (Per Serving)
- Calories: 250
- Protein: 12g
- Carbohydrates: 35g
- Fat: 7g
- Fiber: 10g
- Calcium: 150mg
Storage
- Refrigeration: Store in an airtight container for up to 4 days.
- Freezing: Freeze for up to 3 months.
- Reheating: Warm on the stovetop or microwave until heated through.
Why You’ll Love This Recipe
- Hearty, healthy, and packed with nutrients.
- Easy one-pot meal that’s simple to prepare.
- Customizable with different veggies and seasonings.
- Perfect for meal prep and leftovers.
Conclusion
This Lentil and Vegetable Soup is a delicious, healthy, and comforting dish that’s perfect for any time of the year. Packed with protein, fiber, and vitamins, it’s both satisfying and nutritious. Whether you’re making it for a quick weeknight meal or meal-prepping for the week, this soup is sure to become a staple in your kitchen. Try it today and enjoy a bowl of wholesome goodness!
Frequently Asked Questions
- Can I use canned lentils instead of dried?
Yes! Use 1½ cups of canned lentils, but reduce cooking time to 15 minutes. - Can I make this soup in a slow cooker?
Yes! Cook on low for 6 hours or high for 3 hours. - What other vegetables can I add?
Potatoes, green beans, or peas work well in this soup. - Can I make this soup spicy?
Yes! Add ½ teaspoon chili flakes or cayenne pepper. - How can I make the soup creamier?
Blend part of the soup or add coconut milk or heavy cream. - Can I replace lentils with another legume?
Yes! Chickpeas or white beans make a great substitute. - What’s the best cheese for this soup?
Parmesan, cheddar, or feta add a delicious richness. - Can I use frozen spinach?
Yes! Add ½ cup frozen spinach directly into the soup. - How can I add more protein?
Add cooked chicken, tofu, or more lentils for a protein boost. - What’s the best way to store leftovers?
Store in an airtight container in the fridge for up to 4 days, or freeze for later use.