Lentil Vegetable Soup – Calling all legume lovers!

1 year ago 203

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Two bowls of lentil and vegetable soup are on a wooden table. Behind them is a bowl of croutons and a smaller bowl of spices. Behind them is a sprig of rosemary. In the foreground a spoonful of lentil vegetable soup is held up | Hurry The Food Up

We’ve concocted a delicious lentil vegetable soup for you to try!

Soups are a healthy option for anyone, particularly for people who are trying to lose weight.
Most soups (this one included) are high in fibre and low in calories, because they are bulked out by veg and stock.

This means they will fill you up and energise you, without sneaking in excess calories that might lead to weight gain.

Italian inspiration!

Our Mediterranean lentil soup is inspired by the flavours of Italian lentil soup recipes (minus the meat!).

The flavour base of onion, carrot and celery is often called the ‘Holy Trinity’ of Italian cooking. It’s official name is ‘soffritto’ and it forms the bases of many dishes, including ragu and numerous other soups, stews and sauces.

You want to chop the ingredients for your soffritto very finely, so that they break down and release as much flavour as possible. The mixture should taste rich, sweet and oniony.

Soffritto is often jazzed up with other flavours on top of the Holy Trinity. For our lentil vegetable soup, we have chosen to add garlic, rosemary and a sprinkling of chilli flakes.

The heady fragrance of garlic and rosemary, with a hint of heat from the chilli…what a combo!

Mix it all together with sweet, intense tomato sauce, nutty puy lentils and soft strips of cavolo nero, for the perfect vegan lentil soup.

We suggest serving this dish up with crispy croutons made from thick white bread fried in olive oil. The bread soaks up the soup and becomes infused with it’s flavours. It’s an absolute treat!

The ingredients for the lentil vegetable soup are laid out on a wooden table. These include stock, chopped bread, chilli flakes, olive oil, sprigs of rosemary, green lentils, chopped onion, tomato paste, chopped kale, a small carrot and some garlic | Hurry The Food Up

Lentil vegetable soup: a legume lover’s paradise

Legendary legume that they are, we’ve got to take a minute to focus on lentils.

This is a puy lentil or green lentil soup recipe. They are much the same – puy lentils just take their name from the region of France they were traditionally grown in.

These lentils are known for having a rich, peppery flavour and for the fact that, unlike their relative the red lentil, they don’t turn into mush, rather they maintain their shape when cooked. Red lentils are better suited to recipes like this sexy lentil stew.

We love them partly for their flavour, but also for their AMAZING nutritional profile. The health benefits harboured in those little green balls are quite something to behold.

They are a source of protein, fibre, folate and iron!

Protein is probably the most important one on that list, especially for vegetarians. Protein helps to maintain muscle mass and is a vital source of energy. Legumes, such as lentils, are one of the best vegetarian protein sources.

Fibre is important too, as that is what makes a food filling. Fibrous foods are particularly important if you want to lose weight – a fibre-filled meal will keep you feeling full for a long time, so you won’t have to snack in between meals.

Folate, also known as folic acid or vitamin B9, is vital to producing healthy red blood cells, among other things.

Iron helps produce hemoglobin, a protein found in red blood cells, which helps carry oxygen around the body.

Well I think we can all agree that lentils are pretty impressive! If you want more vegan lentil recipes, why not try our lentil coconut curry or our lentil and potato salad?

The onions, carrots, celery, rosemary garlic and tomato paste are in a pan on top of an hot plate with a wooden spoon in the pan, being prepared for the soup | Hurry The Food Up
A stage in the preparation of the soup. The pan contains the lentils cherry tomatoes and onion mix, stock is being added. A wooden spoon is in the pan, ready for mixing, and there is a pepper grinder in the background. | Hurry The Food Up

Krazy for kale

The other superfood in our lentil vegetable soup is kale. Kale has become something of a celebrity in recent years, for good reasons and bad!

It is touted as a nutritional miracle, for all its innumerable health benefits…and yet it is shunned in equal measure for its flavour and texture.

However, we LOVE kale and think that, with the right preparation, it can be as delicious as it is nutritious!

The problems with kale come when it is being eaten raw or not cooked properly. In these circumstances, it can be quite tough and taste bitter.

If you want to enjoy raw kale as part of a salad, then the best thing to do is massage it thoroughly with olive oil, which removes the toughness. Then you just need to season it well with other flavours, such as garlic and salt.

If you have time, marinating it in olive oil and salt overnight does wonders for reducing bitterness!

However, this recipe calls for thin strips which will be thoroughly cooked through and will absorb all the flavours of the soup, meaning that you don’t need to worry about bitterness!

Two bowls of lentil soup, the one in the foreground has a spoon in it. To the left is a smaller bowl of croutons and behind it is a bowl of chilli flakes and a sprig of rosemary | Hurry The Food Up

The kale controversy

One of the reasons we think kale is worth fighting for is the fact that it is literally one of the most nutrient dense foods in existence. 1 cup of kale contains over 100% of your RDI of Vitamin A, K and C, among others. All this for only 33 calories!

It is also full of antioxidants and has properties that help lower cholesterol and reduce cancer risk.

This recipe uses cavolo nero, a type of kale also known as black cabbage or Tuscan kale.

Between lentils, kale and all the other goodies packed in, this vegan lentil vegetable soup is one of the best lentil soup recipes ever and an amazing healthy dinner or lunch option that you NEED to add to your rotation.

Two bowls of lentil soup on a wooden table. Next to them to the left are a bowl of croutons and a bowl of chilli flakes | Hurry The Food Up

Lentil Vegetable Soup

Looking for a healthy vegan soup to add to your repertoire? This lentil vegetable soup is the perfect option!

Course Dinner, Mains, Soup

Cuisine Italian

Time 45 minutes

Prep Time 10 minutes

Cook Time 35 minutes

Total Time 45 minutes

Servings 2

Calories 438kcal

  • 2 tbsp olive oil
  • 1 small onion (finely chopped)
  • 1 carrot (finely chopped)
  • 1 stick celery (finely chopped)
  • 2 clove garlic (crushed)
  • 2 sprigs rosemary, fresh (separated from stem and finely chopped)
  • 3 tbsp tomato paste
  • 1 cup cherry tomatoes (halved)
  • ½ cup puy lentils
  • ¼ tsp chili flakes
  • 1 pinch sugar (optional)
  • 2 ½ cups vegetable broth
  • 2 slices wholemeal bread (cut into 1 cm chunks)
  • 5 cups cavolo nero (thinly sliced (alternatively mangold))
  • Heat half the oil in a large saucepan over medium high heat and once hot add the onion, carrot and celery and cook, stirring until softened and lightly golden brown, about 8 minutes.

  • Add the garlic, rosemary and tomato puree and cook, stirring, until aromatic, about 2 minutes. Add the tomatoes and cook until softened slightly, about 3-4 minutes.

  • Add the lentils, chili flakes, sugar (if using) and stock. Season with salt and pepper, bring to a simmer and cover with a lid. Cook until the lentils are almost tender, about 15 minutes.

  • Meanwhile, heat the remaining oil in a frying pan over medium high heat. Add the chunks of bread and fry until golden brown and crispy, turning regularly, 4-5 minutes.

  • Add the cavolo nero to the lentil mixture and continue to cook for a further 10 minutes, until the lentils and cavolo nero are cooked. Taste and adjust seasoning if you like.

  • Divide the lentil soup between bowls and top with the croutons.

Nutrition Facts

Lentil Vegetable Soup

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.

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