A wholesome and comforting soup to warm up a Winter’s night, or enjoy all year round. This soup is practical and offers a complete meal with lots of vegetables and fibre. Lentils are an excellent source of plant protein and carbs, B-vitamins and minerals. Half a cup of cooked legumes provides 6-8 grams of protein, approximately 5-8 grams of fibre, and 3.4 grams of resistant starch. Resistant starch helps us to feel satiated and fuller for longer, and it is an important source of fibre for a healthy and happy gut flora. You can vary the vegetables as you like. It is good to use seasonal vegetables, as they are cheaper, fresher and more nutritious.
Lentil and vegetables soup
Ingredients
- Ingredients
- 200 grams 1 cup dried lentils soaked over 6 hours or overnight
- 1 tablespoon apple cider vinegar
- 3 tablespoons extra virgin olive oil
- 1 large red onion diced
- 3 large garlic cloves crushed
- 1 small capsicum diced
- 1 large carrot chopped
- 1 large potato chopped
- 1 small choko chopped
- 1 large zucchini chopped
- Handful green beans chopped
- 1/2 cup tomato puree
- 2 ripe tomatoes chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 2-3 kale leaves chopped
- 3 whole bay leaves
- 1 litre water (chicken or vegetable stock may be used)
- Freshly ground black pepper
- Sea salt to taste
- Handful chopped herbs of choice
- Pinch hot chilli or cayenne pepper
Instructions
- Add a tablespoon apple cider vinegar 1 litre water and soak the lentils overnight. Drain and rinse.
- In a large saucepan, heat the olive oil, add garlic, onion, capsicum, turmeric, cumin. Stir and cook for 2 minutes until onion is cooked and translucent.
- Add the soaked lentils, bay leaves, water or stock and simmer for 10 minutes. Then add chopped choko, carrot, potato and green beans. Let simmer for 20 minutes.
- Add chopped tomato puree, zucchini and diced fresh tomatoes. Let the soup simmer another 5 minutes, or until vegetables are tender.
- Add chopped kale and herbs. Season with salt, black pepper, cayenne pepper and serve.
