I can't imagine anything better than a homely lentil soup for a cold winter's day. A healthy dish that boost your energy level, makes you feel full and requires only a little effort. A hearty and comforting meal for the whole family!
Nutritionally, this is a great protein dish, high in fibre, antioxidant and low in fat. Iron should be also mentioned, although it should be noted that only a small percentage of iron is absorbed from plant sources, combining with vitamin C aids, and since there is tomato in it, that helps.
Lentils can reduce LDL cholesterol and can reduce the risk of heart disease. They boost energy and since you combine them with some vegetables, you have a super delicious and healthy dish.
Lentil soup is not necessarily a winter dish, even though it is called soup. You can enjoy this dish all year. A bowl of lentil soup will comfort you when it's cold and will keep you full. This dish doesn't require so much effort, just simmer vegetables with lentils and season to taste. For a finishing touch, garnish with some fresh herbs and a pinch of red chili flakes. Add some apple cider vinegar, extra virgin olive oil (a teaspoon might be enough or more) and enjoy! Dipping some fresh or grilled bread in is a necessity and for extra pleasure serve with Kalamata olives or pickled vegetables.
Recipe
Servings: 4
Preparation time: 10 minutes
Cooking time: 50 minutes
Ingredients
250gr lentils
1 large onion, finely chopped
2 chopped carrots
2 medium potatoes cut into cubes
1 chopped green pepper
1 clove garlic (whole)
1 stick celery, chopped
2 bay leaves (optional)
3 tbsp. olive oil
1 chopped tomato
1 tbsp. tomato paste
1 vegetable cube
salt
pepper (optional)
1 lt. water
Garnish with:
extra virgin olive oil
celery or parsley leaves
oregano or
red chili flakes
Serve with:
apple cider vinegar (optional)
Kalamata olives
bread
Method
Rinse lentils, boil in water for 5 minutes and drain.
Put lentils with approx. 1 liter of water in the pot and add onion, carrots, peppers, celery, garlic, potatoes, bay leaves (if wanted) and 2 tbsp. olive oil. Simmer in low to medium heat for about 40 minutes.
Add vegetable cube, season with salt and pepper and cook for another 10 minutes until the soup boils.
In order for the soup to become thicker, press the potatoes with a potato presser and mix.
At the end add 1 tbsp. olive oil and mix the soup.
Garnish with fresh celery or parsley leaves and serve with 1 tbsp. apple cider vinegar (super healthy), bread and Kalamata olives or pickled vegetables, depends your taste preferences.
Bon appetit!
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