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“Flush the Fat Away” Lentil and Vegetable Soup

Flush the Fat Away with Delicious Lentil and Vegetable Soup

Enjoy this nutritious 'Flush the Fat Away' Lentil and Vegetable Soup, packed with vibrant veggies and lentils, ready in just 30 minutes!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Plant-Based
Calories: 250

Ingredients
  

For the Soup
  • 1 cup Lentils Green or brown preferred
  • 2 medium Carrots Chopped
  • 2 stalks Celery Finely diced
  • 1 medium Onion Sauté until translucent
  • 2 cloves Garlic Minced or crushed
  • 4 cups Vegetable Broth Low-sodium preferred
  • 2 cups Spinach Stir in at the end
  • 1 can Canned Tomatoes Fire-roasted recommended
  • 1 teaspoon Cumin
  • 1 teaspoon Paprika
For Serving
  • 1 bunch Fresh Herbs Such as parsley or cilantro
  • 1 slice Lemon Wedge For squeezing
  • 4 slices Crusty Bread Whole grain preferred

Equipment

  • large pot or Dutch oven

Method
 

Step-by-Step Instructions
  1. Begin by chopping the carrots, celery, and onion into small, even pieces. Mince the garlic and set it aside. Rinse the lentils under cold water and ensure there are no impurities.
  2. In a large pot or Dutch oven, heat a drizzle of olive oil over medium heat for about 2 minutes until shimmering. Add the chopped onions and sauté until they become translucent, about 3-4 minutes. Then, stir in the minced garlic and cook for another minute until fragrant.
  3. Next, toss in the chopped carrots and celery into the pot, stirring well to combine. Cook the mixture for about 5 minutes until the vegetables begin to soften.
  4. Pour in the rinsed lentils, canned tomatoes, and vegetable broth, stirring continuously. Bring the soup to a gentle boil, then reduce the heat to low. Simmer uncovered for about 20 minutes.
  5. After 20 minutes, check the lentils for tenderness; they should be soft but not mushy. Add spices like cumin and paprika, adjusting to taste. Stir in the fresh spinach, letting it wilt for about 2 minutes.
  6. Once everything is cooked perfectly, ladle the soup into bowls. Garnish with fresh herbs, add a squeeze of lemon juice, and serve immediately with crusty bread.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gSodium: 300mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 3000IUVitamin C: 25mgCalcium: 80mgIron: 3mg

Notes

Use fresh vegetables for the best flavor and consider making a double batch to freeze for later use.

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