Hearty Italian Lentil and Vegetable Soup

Name: Hearty Italian Lentil and Vegetable Soup
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Cuisine: Italian, European, Mediterranean
Ingredients: 1 tbsp olive oil; 1 medium onion, finely chopped; 3 garlic cloves, crushed; 2 tsp finely grated fresh ginger; 1 tsp cumin seeds, lightly crushed; 1 fresh long red chile, finely chopped; 1 medium carrot, finely chopped; 3 celery stalks, trimmed and finely chopped; 2 fresh bay leaves; 3 fresh thyme sprigs, plus extra for serving; .5 cups green lentils, dried and rinsed; .25 cup tomato paste; 6 cups vegetable stock; .5 tbsp lemon juice; salt and freshly ground black pepper; .33 cup finely grated Parmesan cheese; 1 fresh long red chile, extra, thinly sliced

3 steps

Prep:20minCook:30min

While meaty stews are often the comfort food of choice when the weather gets chilly, a big bowl of lentil soup is a great vegetarian substitute. After soybeans, lentils have the second-highest ratio of protein per kilojoules of any legume, and they are rich in folate,vitamin B6, and iron.

Updated at: Thu, 17 Aug 2023 03:36:10 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories211.1 kcal (11%)

Total Fat6.6 g (9%)

Carbs28.8 g (11%)

Sugars8.3 g (9%)

Protein12.2 g (24%)

Sodium1413.8 mg (71%)

Fiber10 g (36%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 Tbspolive oil

1onion

medium, finely chopped

3garlic cloves

crushed

2 tspfresh ginger

fresh, long, finely chopped

1carrot

medium, finely chopped

3celery stalks

trimmed and finely chopped

2fresh bay leaves

3fresh thyme sprigs

plus extra for serving

½ cupsgreen lentils

dried and rinsed

¼ cuptomato paste

6 cupsvegetable stock

½ Tbsplemon juice

salt

freshly ground black pepper

⅓ cupParmesan cheese

finely grated

1red chile

fresh, long, extra, thinly sliced

Instructions

Step 1

Heat the olive oil in a large pot over medium-high heat; cook the onion, garlic, ginger, cumin, chile, carrot, and celery, stirring, for 10 minutes or until the vegetables are softened.

Step 2

Add the bay leaves, thyme, lentils, tomato paste, and stock, bring to a boil; reduce heat to low. Cook for 20 minutes or until the lentils are tender. Stir in the lemon juice; season with salt and pepper to taste.

Step 3

Ladle the soup into bowls, top with the Parmesan cheese and extra chile. Sprinkle with extra thyme before serving, if you like.