One of the things I love about the weather getting colder is getting to make hot and hearty soups and stews. I like to make a large pot of this satisfying lentil soup and keep it around for a couple of days (if it lasts that long!) It seems to taste even better the next day! Serve as a first course in small bowls, or as a main meal in large bowls with some crusty French bread.
Lentils are a great source of protein, iron, and dietary fiber. One serving of this soup provides nearly 19g of plant-based protein, 35% of your daily iron needs, and a whopping 93% of Vitamin A! Who ever said delicious can’t be good for you too!
2 Tbsp olive oil
1 onion, chopped
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 tsp oregano
1 bay leaf
1 tsp basil
1 (14.5 ounce) can crushed tomatoes
2 cups dry lentils
1 vegan vegetable bouillon cube (or two cups vegetable broth)
8 cups water
1 cup fresh spinach, rinsed and thinly sliced
2 Tbsp white wine or apple cider vinegar
salt and pepper to taste
Combine bouillon cube and two cups boiling water, stir to dissolve bouillon and set aside.
In a large stock pot over medium-high heat, add oil and cook onions, carrots, and celery; cook and stir until onion is tender.
Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
Stir in lentils, bouillon water (or broth), 6 cups water and tomatoes. Bring to a boil. Reduce heat, and simmer for about an hour.
Just before serving, stir in vinegar and spinach and cook until it wilts. Season to taste with salt and pepper.
Per serving: 319 calories (50 from fat), 5.5g total fat, 0.8g saturated fat, 0mg cholesterol, 271mg sodium, 48.8g total carbohydrate (23g dietary fiber, 7.2g sugar), 18.9g protein, 93% vitamin A, 21% vitamin C, 10% calcium, 35% Iron
- Good Points: Low in saturated fat, high in protein, dietary fiber, iron, manganese, thiamin, & Vitamin A