Healthy Lentil Vegetable Soup:

 

Healthy lentil vegetable soup is hearty, flavorful and easy lunch or dinner option you can meal prep ahead of time. this healthy soup is full of healing spices that will leave you feeling full and nourishes. this healthy lentil soup is made with vegetable, green lentils and a perfect blend of herbs, all simmers in a flavorful broth. an easy one pot lunch option that the whole family will love !(vegan+ gluten free)

Healthy Lentil Vegetable Soup:

Lentils are rich in iron , which is important for transporting oxygen around the body to support energy levels. a lack of iron will lead to fatigue and a low mood.

this high fiber soup provides a gentle and natural way to reduce belly bloating and cleanse your digestive system. 

this soup is warm and comforting. and unlike stew and casseroles that are packed with fat and calories and many contribute to weight gain as they rely on fatty cuts of meat, lots of chees or butter to make them flavorful, this soup is only 148 calories. then green lentil in this recipe break down during cooking to create a thick and creamy soup.  lentils are rich in fiber and protein, so they are great for weight loss since they keep you satisfied until our next meal. 

why lentil soup is good for you? 

Lentils are quite versatile and are a healthy alternative to refind flour when used in soup, curries and stew to add volume and nutrients or in chutneys and dip as taste enhancers. lentils can also be used in salad and pasta to add some nutty crunch.

lentil soup is comforting , simple and easy to through together. with about 148 calories and lot of fiber and nutrients, this lentil soup is one of the best plant based recipe for weight loss.

How to make lentil soup?

First make sure you are buying small green lentil as the large ones can burst in the cooking process, second make sure you parse through carefully as small rocks sometime  make sure you follow the steps and ingredients in order as cooking the tomato paste with the oil makes the flavors really pop.

Health Benefits of lentil soup:

Lentils: help to lower cholesterol, stabilizing blood sugar, promote weight loss and are a great source of protein and fiber.

Extra virgin olive oil: help reduce the risk of of heart disease.it also contains polyphenols which are antioxidant.

Tomatoes: contain the antioxidant lycopene which help to risk of heart disease and cancer.

Dried Mint:

helps digestion and is a good source of vitamin A(which is great for eye health )

Green lentils are the firmest variety of lentils so they will burst much less often than the softer red variety. green lentils have the most flavor amongst lentils and are available in smaller size and large sizes. the smaller size of lentils also help prevent the lentils from bursting. in this soup the green lentils are the perfect ingredients for the recipe and for freezing.

this healthy lentil soup recipe is one of the simplest, and most flavorful lentil soups you can make and it's so easy.

Soup recipe:

This healthy lentil soup is made with vegetables, lentils and a perfect blend of herbs all simmered in a flavorful broth. an easy one pot dinner option that the whole family will love.   

prep time:  10mins

cook time:  1 hr 30mins

servings: 15

Ingredients:

• 1 pound green lentil
• 2 onions chopped
• 2 leeks chopped (about 2 cups)
• 6 cloves of chopped garlic
• 1/4 cup olive oil
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 8 stalks of chopped celery
• 6 carrots chopped
• 1 bunch of collard greens
• 4 cup veggie broth
• 8 cup water
• 1/4 cup tomato paste
• 2tbsp sherry vinegar
• salt and pepper to taste

Instructions:

1. in a large stockpot on medium heat, saute the onions, leeks and garlic with thyme and cumin for about 20 minutes or until the vegetables are translucent and very tender.
2. add the celery, carrots and collards and saute for 10 more minutes.
3. add vegetable broth water tomato paste and lentils. cover and bring to a boil.
4. reduce the heat and simmer uncovered for 1 hour until the lentils are cooked through. adjust the seasonings and finish with the sherry vinegar. 
5. served in a bowl and enjoy.

note:

to freeze: transfer soup to a reseal able freezer bag or air tight container and freeze for up to 3 months. this soup can also b stored in fridge for up to 5 days.

this soup makes a large amount . feel free to cut the recipe in half, if you are not wanting to much.

Nutrition:

serving:            1 serving

Calories:           148kcal

carbohydrates:  25g

Protein:            10g

sodium:            145mg

saturated fat:    1g

cholesterol:      2mg

calcium:          43mg

fat:                  1g

fiber:               10g

Healthy Lentil Vegetable Soup: