Spicy Lentil and Vegetable Soup

Summary

Craving something hearty, spicy, and chock-full of nutrients? Dive into the realm of the Spicy Lentil and Vegetable Soup! A perfect blend of plant proteins, fiber-rich veggies, and spices that warm you from the inside out. A culinary treat that’s perfect for those cozy evenings or when you’re in dire need of some comfort food. Let’s unravel this magical pot of goodness, the AH7 way!

Ingredients

• Red lentils – 1 cup or 200g (rinsed and drained)
• Olive oil – 2 tablespoons or 30ml
• Onion – 1 medium (diced)
• Garlic – 3 cloves (minced)
• Carrots – 2 (diced)
• Celery – 2 stalks (diced)
• Tomatoes – 2 large or 400g (chopped)
• Vegetable broth – 4 cups or 960ml
• Ground cumin – 1 teaspoon or 5g
• Ground turmeric – 1/2 teaspoon or 2.5g
• Red chili flakes – 1/2 teaspoon or 2.5g (adjust according to preference)
• Salt – to taste
• Pepper – to taste
• Fresh cilantro – a handful (chopped for garnishing)

Preparation & Cooking Time: Approximately 45 minutes.

Serves: 4

Nutritional Facts (per serving)

• Calories – 250
• Protein – 14g
• Carbohydrates – 45g
• Dietary Fiber – 13g
• Sugars – 6g
• Fat – 3g
• Saturated Fat – 0.5g
• Sodium – 300mg

Instructions

1. Start by grabbing a large pot. Let the cooking adventure begin!
2. Heat the olive oil over medium heat. Wait till it glistens.
3. Saute the diced onions until they turn translucent. This should take around 4 minutes.
4. Add the minced garlic, and let the aroma fill your kitchen.
5. It’s veggie time! Toss in the carrots and celery. Saute for another 5 minutes or until they soften a bit.
6. Stir in the chopped tomatoes and let them meld with the other veggies.
7. Pour in those beautiful red lentils, ensuring they’ve been rinsed thoroughly.
8. It’s time to spice things up! Add the ground cumin, turmeric, and red chili flakes.
9. Season with salt and pepper according to your taste buds.
10. Pour in the vegetable broth, making sure everything in the pot is submerged.
11. Bring this concoction to a boil. Once boiling, reduce the heat, cover, and let it simmer for about 25-30 minutes, or until the lentils are tender.
12. Before serving, garnish with fresh chopped cilantro for that added freshness.

Tips

1. Always rinse lentils thoroughly to get rid of any impurities.
2. For a creamier texture, you can blend half the soup and mix it back in.
3. Add other veggies like zucchini or bell peppers if you prefer.
4. Adjust the chili flakes according to your heat preference. Remember, you can always add more later!

Serving Suggestions

• Serve with a slice of rustic whole grain bread or a garlic naan.
• A dollop of plain Greek yogurt or coconut yogurt can balance the spiciness and add creaminess.
• Pair this soup with a light green salad on the side.
• For those wanting a little extra, crumble some feta on top for a tangy twist.

And just like that, you’ve mastered the Spicy Lentil and Vegetable Soup! With AH7, it’s always about marrying taste, health, and simplicity. So the next time those hunger pangs kick in or the weather calls for some warmth, you know which recipe to whip up. Here’s to heartwarming meals and stellar health! Enjoy every sip!

Spicy Lentil and Vegetable Soup

Craving something hearty, spicy, and chock-full of nutrients? Dive into the realm of the Spicy Lentil and Vegetable Soup! A perfect blend of plant proteins, fiber-rich veggies, and spices that warm you from the inside out. A culinary treat that’s perfect for those cozy evenings or when you’re in dire need of some comfort food. Let’s unravel this magical pot of goodness, the AH7 way!

5 from 1 vote

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Preparation and Cooking Time: 44 minutes minutes

Nutritions

Nutrition Facts

Spicy Lentil and Vegetable Soup

Amount per Serving

Calories

250

% Daily Value*

Fat

 

3

g

5

%

Saturated Fat

 

0.5

g

3

%

Sodium

 

300

mg

13

%

Carbohydrates

 

45

g

15

%

Fiber

 

13

g

54

%

Sugar

 

6

g

7

%

Protein

 

14

g

28

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Red lentils – 1 cup or 200g rinsed and drained
• Olive oil – 2 tablespoons or 30ml
• Onion – 1 medium diced
• Garlic – 3 cloves minced
• Carrots – 2 diced
• Celery – 2 stalks diced
• Tomatoes – 2 large or 400g chopped
• Vegetable broth – 4 cups or 960ml
• Ground cumin – 1 teaspoon or 5g
• Ground turmeric – 1/2 teaspoon or 2.5g
• Red chili flakes – 1/2 teaspoon or 2.5g adjust according to preference
• Salt – to taste
• Pepper – to taste
• Fresh cilantro – a handful chopped for garnishing

Instructions

• Instructions
• Start by grabbing a large pot. Let the cooking adventure begin!
• Heat the olive oil over medium heat. Wait till it glistens.
• Saute the diced onions until they turn translucent. This should take around 4 minutes.
• Add the minced garlic, and let the aroma fill your kitchen.
• It’s veggie time! Toss in the carrots and celery. Saute for another 5 minutes or until they soften a bit.
• Stir in the chopped tomatoes and let them meld with the other veggies.
• Pour in those beautiful red lentils, ensuring they’ve been rinsed thoroughly.
• It’s time to spice things up! Add the ground cumin, turmeric, and red chili flakes.
• Season with salt and pepper according to your taste buds.
• Pour in the vegetable broth, making sure everything in the pot is submerged.
• Bring this concoction to a boil. Once boiling, reduce the heat, cover, and let it simmer for about 25-30 minutes, or until the lentils are tender.
• Before serving, garnish with fresh chopped cilantro for that added freshness.

Notes

Tips
1. Always rinse lentils thoroughly to get rid of any impurities.
2. For a creamier texture, you can blend half the soup and mix it back in.
3. Add other veggies like zucchini or bell peppers if you prefer.
4. Adjust the chili flakes according to your heat preference. Remember, you can always add more later!

Serving Suggestions
Serve with a slice of rustic whole grain bread or a garlic naan.
A dollop of plain Greek yogurt or coconut yogurt can balance the spiciness and add creaminess.
Pair this soup with a light green salad on the side.
For those wanting a little extra, crumble some feta on top for a tangy twist.