There is nothing better on a cold winter or fall day than a hearty, steaming bowl full of delicious veggies and goodness. Today I made a huge batch of a vegetable and lentil soup that is great for today and to save some for the days to come or freeze for later. This turned out absolutely delicious and it is packed with great nutrition, protein and also low in fat. Lentils are a great source of iron, protein and fiber – which helps you to feel full longer. A bowl of this can be used in place of a meal since it has vegetables, protein and carbs.
Here is what you need to make this great delicious soup:
1/2 bag of dry lentils
1 container or carton of low sodium vegetable broth
1 small can of peas & carrots
3/4 cup of chopped white onion
3/4 cup of chopped celery
2 tbsp extra virgin olive oil
1 can of organic diced tomatoes
Seasonings to taste: sea salt, minced garlic, Mrs. Dash Original blend, Italian seasonings
Nothing fills you up, warms your tummy and makes you feel satisfied like a big bowl of soup off the oven.
I had to snap this photo to share with you all. Anytime I am in the kitchen for long periods of time Lola will get bored and find her comfy spot on her puppy bed which is in my direct view from the kitchen. She rests and I work, typical lol. <3
Cooking with extra virgin olive oil is a good fat. For this we only need 2 tbsp to coat the pan or you can also swap and use extra virgin coconut oil too which is also a good fat.
Chopping onions can make some people cry, but it never does to me. I also like to look for already chopped onions to avoid this step. They are usually in a plastic jar near the produce area by the veggie dips.
Seasonings are key for this soup. Soups can sometimes be loaded with salt and you can prevent that by using good seasonings. I use a small amount of sea salt, some Mrs. Dash original blend, Badia Italian seasonings and some minced garlic. All to taste and totally up to you how much.
Make sure to have a cutting board and a good knife so that you can dice your celery and onions. For the first part of the soup (only 2 real big steps and then the cooking instructions – so easy)…
Step 1: Add 2tbsp extra virgin olive oil to the pot. Add the carrots, peas, seasonings, celery, onions. Cook those until the onions become clear.
The first part of the recipe you put the onions, peas, carrots, celery, seasonings and olive oil in the pot. Let that simmer and stir for about 7 minutes or until the onions become a clear or translucent color. Once that is ready you are going to add the tomatoes and vegetable broth and lentils.
I like to opt for organic when it is available. These diced tomatoes and low sodium vegetable broth are both organic and found at Stop & Shop grocery stores, and probably your local store as well.
Step 2: After the onions look clear then it’s time to add the lentils, tomatoes, broth. Then you turn the stove on high. Let the soup come to a boil.
Lentils have virtually no fat, high in fiber, high in protein and iron. They are a mighty little legume/bean and really fill you up, not out.
So many delicious vegetables in here make every bite or spoonful packed with flavors and textures. I love vegetables and this is a great way to get your daily intake in one delicious bowl.
You should turn the heat on high and let the soup come to a boil. It will start to look like it has foam on the top like the photo above. Once you see this it’s time to put the heat on low. You will leave it on low for at least 35 minutes or until you test the lentils to make sure they are tender. You may decide to add some more broth since the lentils can sometimes soak up some of the liquid. Then once the soup is done it’s time to grab a bowl, spoon and enjoy!
xo – Adrienne
Connect with me on social media:
