Healthy Vegetable & Lentil Soup
Ingredients
2 tbsp olive oil
2 cloves garlic
1 whole medium onion
3-4 whole carrots 1/2 lb
3 whole stalks of celery
15 oz can black beans
1 cup brown lentils
1 tsp cumin
1 tsp oregano
1/2 tsp smoked paprika
1/4 tsp cayenne pepper
1 tsp Black Pepper
15 oz can petite diced tomatoes
4 cups vegetable broth
1/2 tsp salt
2 cups fresh kale chopped
Cooking Instructions
Mince the garlic and chop the onion. Sauté both in a large pot with olive oil over medium heat until the onions begin to become translucent. Meanwhile, wash and chop the celery and peel and slice the carrots. Add celery and carrots to the pot and continue to sauté for about 5-7 more minutes.
Drain the can of black beans and add it to the pot along with the diced tomatoes (with juices), dry brown lentils, fresh kale, paprika, cumin, oregano, cayenne pepper, and some black pepper. Finally, add the vegetable broth, and stir to combine.
Increase the heat to medium high and allow the pot to come up to a boil. Once it reaches a boil, turn the heat down to low, place a lid on top, and let the soup simmer for 30 minutes. After 30 minutes, test the lentils to make sure they are tender. If not, continue to simmer until they are tender.
Taste the soup and add salt as needed (I added 1/2 tsp). Enjoy.
Healthy Vegetable & Lentil Soup
Prep Time: 15 Minutes
Cook Time: 35 Minutes
Total Time: 50 Minutes
Servings: 8
Calories: 191 Per Serving
Meal Type
Nutrition Facts
Calories: 191kcal | Carbohydrates: 29g | Protein: 11g | Fat: 4g | Saturated Fat: 1g | Sodium: 834mg | Potassium: 580mg | Fiber: 12g | Sugar: 3g | Vitamin A: 2143IU | Vitamin C: 28mg | Calcium: 79mg | Iron: 4mg
Applied Diet Types
- Clean Eating
- Vegan
Ingredients
2 tbsp olive oil
2 cloves garlic
1 whole medium onion
3-4 whole carrots 1/2 lb
3 whole stalks of celery
15 oz can black beans
1 cup brown lentils
1 tsp cumin
1 tsp oregano
1/2 tsp smoked paprika
1/4 tsp cayenne pepper
1 tsp Black Pepper
15 oz can petite diced tomatoes
4 cups vegetable broth
1/2 tsp salt
2 cups fresh kale chopped
Cooking Instructions
Mince the garlic and chop the onion. Sauté both in a large pot with olive oil over medium heat until the onions begin to become translucent. Meanwhile, wash and chop the celery and peel and slice the carrots. Add celery and carrots to the pot and continue to sauté for about 5-7 more minutes.
Drain the can of black beans and add it to the pot along with the diced tomatoes (with juices), dry brown lentils, fresh kale, paprika, cumin, oregano, cayenne pepper, and some black pepper. Finally, add the vegetable broth, and stir to combine.
Increase the heat to medium high and allow the pot to come up to a boil. Once it reaches a boil, turn the heat down to low, place a lid on top, and let the soup simmer for 30 minutes. After 30 minutes, test the lentils to make sure they are tender. If not, continue to simmer until they are tender.
Taste the soup and add salt as needed (I added 1/2 tsp). Enjoy.