Vegetable Soup with Lentils

A hearty and nutritious soup packed with protein, fiber, and vitamins!

Ingredients (Serves 4-6)

• 1 cup dry lentils (green or brown), rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, chopped
• 1 zucchini, diced
• 1 bell pepper, chopped
• 1 can (14.5 oz) diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• ½ teaspoon black pepper
• ½ teaspoon salt (adjust to taste)
• 1 teaspoon dried thyme or oregano
• 2 cups fresh spinach or kale, chopped
• 1 tablespoon lemon juice (optional, for brightness)

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onions, garlic, carrots, and celery. Sauté for 5 minutes until softened.
3. Stir in zucchini and bell pepper, cooking for another 3 minutes.
4. Add lentils, diced tomatoes, vegetable broth, cumin, paprika, black pepper, salt, and thyme.
5. Bring to a boil, then reduce heat and let simmer for 25-30 minutes, or until lentils are tender.
6. Stir in spinach or kale and cook for 5 more minutes.
7. Add lemon juice, adjust seasoning, and serve warm.

Nutrition Information (per serving, approx. 1.5 cups)

• Calories: 220
• Protein: 12g
• Carbohydrates: 35g
• Fiber: 10g
• Fat: 4g
• Sodium: ~500mg (adjust based on broth and added salt)

This soup is vegan, high in fiber, and packed with plant-based protein!