Vegetable Lentil Soup Recipe
Overview
This Vegetable Lentil Soup is not only hearty and nutritious but also packed with wonderful flavors. It’s a perfect choice for a healthy, vegetarian meal that’s easy to prepare and quick to cook, making it ideal for busy schedules. Originally featured in “Simply Colorado Too!” cookbook by the Colorado Dietetic Association, this recipe embodies their commitment to nutritious recipes for busy people.
- Total Time: 1 hour
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Serves: 6
Nutritional Information (per serving)
- Calories: 224
- Protein: 12g
- Carbohydrates: 44g
- Fat: 2g
- Saturated Fat: <1g
- Cholesterol: 0mg
- Fiber: 11g
- Sodium: 1268mg
- Weight Watchers Points: 4
Ingredients
- 3/4 cup dried lentils, sorted and rinsed
- 4 cups vegetable broth
- 2 cups chopped onion
- 1 cup sliced celery
- 1 cup diced potato
- 1 cup sliced carrot
- 1/2 cup frozen green beans
- 1/2 cup diced red bell pepper
- 1/2 cup sliced zucchini
- 1/2 cup pearl barley
- 1 tsp ground cumin
- 1 can (14.5 oz) diced tomatoes, undrained
- Salt and pepper to taste
Instructions
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Prepare Lentils: Sort and rinse the dried lentils thoroughly.
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Cooking Process:
- In a large stockpot, combine the sorted lentils, vegetable broth, chopped onion, celery, potato, carrot, green beans, red bell pepper, zucchini, pearl barley, ground cumin, salt, and pepper. Mix well.
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Simmering:
- Bring the mixture to a simmer over medium heat, stirring occasionally.
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Reduce Heat:
- Once simmering, reduce the heat to low.
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Cooking Time:
- Cover the pot and let the soup simmer gently for 30 minutes, stirring occasionally to prevent sticking.
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Add Tomatoes:
- Stir in the canned diced tomatoes with their juices.
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Final Simmer:
- Continue to simmer the soup, uncovered, for an additional 15 minutes. Stir occasionally to blend flavors and ensure even cooking.
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Serve:
- Ladle the hot Vegetable Lentil Soup into soup bowls.
Serving Suggestions
- This soup pairs well with a crusty whole-grain bread or a side salad for a complete meal.
- Garnish with freshly chopped parsley or a dollop of plain yogurt for added freshness and creaminess.
Notes
- Ensure to adjust seasoning with salt and pepper according to personal preference.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days or frozen for longer storage.
Health Benefits
This soup is a nutritional powerhouse, providing a good balance of protein, fiber, and essential vitamins and minerals. It’s low in fat and cholesterol-free, making it suitable for heart-healthy diets. The combination of lentils, barley, and vegetables ensures a satisfying meal that’s also beneficial for weight management and overall well-being.
Conclusion
Enjoy the wholesome goodness of this Vegetable Lentil Soup, perfect for any day of the week. Whether you’re cooking for your family or preparing a meal ahead, this recipe promises not only nourishment but also delightful flavors that everyone will love. For more nutritious recipes and cooking inspiration, visit EatRightColorado.org.
