Lentil and Vegetable Soup

Name: Lentil and Vegetable Soup
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 1 tbsp olive oil; 1 onion, diced; 2 carrots, diced (about 160g); 3 stick celery, diced (about 150g); 3 cloves garlic, minced; 300g potatoes, diced (about 2 medium); 250g dried green lentils (rinsed); 400g chopped tomatoes; 1 litre vegetable stock, from 1.5 stock cubes; 1 tsp dried oregano; 1 tsp dried basil; 1 bay leaf; 100g baby spinach; 1 tbsp lemon juice (fresh); salt and black pepper (to taste); parmesan, grated (to serve, optional)

Green lentils, potato, carrot and celery simmered in a tomato broth, with spinach and lemon stirred in and parmesan on top if you like. It keeps its texture through a few days of reheating.

Serves: 4
Prep: 15min
Cook: 40min
Total: 55min

Programs: Fat Loss, Muscle Gain, Maintenance, Blood Sugar, Blood Pressure, Cholesterol, Cardiometabolic

Per serving

Calories: 381kcal
Protein: 19.9g
Carbs: 67g
Fat: 5.1g
Fibre: 13g

Ingredients

MetricUS

For 4 servings · MetricUS

1 tbspolive oil
1onion, diced
2carrots, dicedabout 160g
3 stickcelery, dicedabout 150g
3 clovesgarlic, minced
300gpotatoes, dicedabout 2 medium
250gdried green lentilsrinsed
400gchopped tomatoes
1 litrevegetable stock, from 1.5 stock cubes
1 tspdried oregano
1 tspdried basil
1bay leaf
100gbaby spinach
1 tbsplemon juicefresh
salt and black pepperto taste
parmesan, gratedto serve, optional

1 tbspolive oil
1onion, diced
2carrots, dicedabout 6 oz
3 stalkscelery, dicedabout 5 oz
3 clovesgarlic, minced
11 ozpotatoes, dicedabout 2 medium
9 ozdried green lentilsrinsed
14½ ozdiced tomatoes
4 cupsvegetable stock, from 1.5 stock cubes
1 tspdried oregano
1 tspdried basil
1bay leaf
3½ ozbaby spinach
1 tbsplemon juicefresh
salt and black pepperto taste
parmesan, gratedto serve, optional

Method

Cook the base vegetables.
Warm the olive oil in a large pot over medium heat. Add the onion, carrot and celery and cook for 5 to 6 minutes, stirring now and then, until they start to soften.
Stir in the garlic and potato and cook for 1 to 2 minutes.
Simmer the soup.
Add the chopped tomatoes, lentils, oregano, basil, bay leaf and stock. Bring to a boil, then drop to a simmer, cover and cook for 30 to 35 minutes, stirring occasionally, until the lentils and potato are tender but still holding their shape.
Finish the soup.
Stir in the spinach and cook for 2 to 3 minutes until wilted.
Remove the bay leaf. Stir in the lemon juice and season with salt and black pepper.
Serve.
Ladle into bowls. Top with parmesan if using and serve warm.

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Lentil and Vegetable Soup

Ingredients

Method

Cook the base vegetables.

Simmer the soup.

Finish the soup.

Serve.

Add this recipe to your meal plan for the week.