Ingredients
-
1 cup brown lentils (rinsed)
-
2 tablespoons olive oil
-
1 medium onion, finely chopped
-
2 garlic cloves, minced
-
1 teaspoon ground cumin
-
½ teaspoon salt
-
¼ teaspoon black pepper
-
1 (15-ounce) can fire-roasted tomatoes, drained
-
1 (14.5-ounce) can whole kernel corn, drained
-
1 (6-ounce) can chickpeas, rinsed
-
1 (15-ounce) can reduced-sodium vegetable broth
-
1 pound green beans, trimmed and cut into ¾-inch pieces
-
2 large carrots, shredded
-
Optional garnish: sliced cucumber, red bell peppers, and/or scallions
Directions
Title: “Easy & Healthy Spiced Lentil Soup”
Subtitle: A Delicious & Hearty Recipe Inspired By Vietnamese Cuisine
Description: This easy and healthy spiced lentil soup recipe is perfect for any season. It features a tangy blend of fresh herbs and spices that elevate the simple lentils into something truly delicious. The addition of green beans and carrots adds even more flavor to this hearty bowl of goodness. This vegetarian friendly recipe can also easily be made gluten free, soy free, and dairy free, making it suitable for those who follow specific dietary restrictions. Give it a try today!
Ingredients:
– 1 cup brown lentils (rinsed)
– 2 tablespoons olive oil
– 1 medium onion, finely chopped
– 2 garlic cloves, minced
– 1 teaspoon ground cumin
– ½ teaspoon salt
– ¼ teaspoon black pepper
– 1 (15-ounce) can fire-roasted tomatoes, drained
– 1 (14.5-ounce) can whole kernel corn, drained
– 1 (6-ounce) can chickpeas, rinsed
– 1 (15-ounce) can reduced-sodium vegetable broth
– 1 pound green beans, trimmed and cut into ¾-inch pieces
– 2 large carrots, shredded
– Optional garnish: sliced cucumber, red bell peppers, and/or scallions
Instructions:
1. In a medium pot over high heat, bring water to boil. Add the lentils and cook until they just begin to swell, about 3 minutes. Turn off the heat and set aside to cool completely.
2. Meanwhile, saute the onion, garlic, and spices in the olive oil in a large saucepan over medium heat until softened, about 5 minutes.
3. Add the tomatoes, corn, and chickpeas to the pan along with the cooled lentils. Pour in the broth and stir well to combine. Season with salt and pepper to taste. Bring the mixture to a simmer and cook until tender, about 20 minutes.
4. Meanwhile, steam the green beans and carrots separately until just tender. Drain and set them aside.
5. When the soup has thickened, remove from the heat and puree using an immersion blender or blend in batches in a food processor. Return the soup to its original pot.
6. Stir in the steamed vegetables and reheat briefly if desired. Garnish with your choice of optional ingredients such as cucumbers, peppers, and scallions before serving.
Serving size: 4 servings
Difficulty Level: Easy
Nutrition Information:
– Total Calories: 265 calories per serving
– Protein: 15 grams per serving
– Fat: 1 gram per serving
– Carbohydrate: 28 grams per serving
Total Time Needed: Approximately 45 minutes (including the time spent preparing the vegetables)
Note: If you have any questions or concerns regarding this recipe, please feel free to ask me further.
Steps
|
1
Done
|
In a medium pot over high heat, bring water to boil. Add the lentils and cook until they just begin to swell, about 3 minutes. Turn off the heat and set aside to cool completely. |
|
2
Done
|
Meanwhile, saute the onion, garlic, and spices in the olive oil in a large saucepan over medium heat until softened, about 5 minutes. |
|
3
Done
|
Add the tomatoes, corn, and chickpeas to the pan along with the cooled lentils. Pour in the broth and stir well to combine. Season with salt and pepper to taste. Bring the mixture to a simmer and cook until tender, about 20 minutes. |
|
4
Done
|
Meanwhile, steam the green beans and carrots separately until just tender. Drain and set them aside. |
|
5
Done
|
When the soup has thickened, remove from the heat and puree using an immersion blender or blend in batches in a food processor. Return the soup to its original pot. |
|
6
Done
|
Stir in the steamed vegetables and reheat briefly if desired. Garnish with your choice of optional ingredients such as cucumbers, peppers, and scallions before serving. |
