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Spicy Lentil Soup Healthy

Spicy Lentil Soup Healthy: 1 Amazing Bowl

  • Author: basmer
  • Total Time: 45 minutes
  • Yield: 6 servings 1x
  • Diet: Vegetarian

Description

This healthy spicy lentil soup is a nourishing and hearty dish. It combines the rich flavors of lentils with a delightful kick of spices. This soup is packed with protein and fiber, warming you up on chilly days. It’s easy to prepare and customizable with your favorite vegetables.

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon cayenne pepper (adjust to taste)
  • 1 cup dried lentils (green or brown), rinsed
  • 6 cups vegetable broth or water
  • 1 can (14 oz) diced tomatoes (with juices)
  • 2 cups kale or spinach, chopped
  • Salt and pepper to taste
  • Fresh lemon juice (optional, for serving)
  • Fresh parsley or cilantro (for garnish)

Instructions

  1. Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Sauté for 5-7 minutes until softened.
  2. Stir in minced garlic, cumin, smoked paprika, ground coriander, and cayenne pepper. Cook for 1-2 minutes until fragrant. This step adds depth to your healthy spicy lentil soup.
  3. Add rinsed lentils, vegetable broth (or water), and diced tomatoes to the pot.
  4. Increase heat to high and bring the mixture to a boil.
  5. Reduce heat to low and simmer uncovered for 25-30 minutes, or until lentils are tender for your spicy lentil soup.
  6. Stir in chopped kale or spinach during the last 5 minutes of cooking.
  7. Season with salt and pepper to taste.
  8. For a creamier texture, use an immersion blender to blend a portion of the soup, or blend 1-2 cups and return to the pot.
  9. Serve hot, drizzled with fresh lemon juice and garnished with parsley or cilantro. Enjoy this nutritious and spicy lentil soup.

Notes

  • Use low-sodium vegetable broth to reduce sodium.
  • Add more vegetables like bell peppers, zucchini, or sweet potatoes for extra nutrients in your healthy spicy lentil soup.
  • Substitute olive oil with cooking spray to reduce fat.
  • Serve with crusty whole-grain bread, a side salad, yogurt, sour cream, quinoa, or brown rice.
  • This soup can be stored in an airtight container in the refrigerator for up to 5 days.
  • It also freezes well for up to 3 months.
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving (approx. 1.5 cups)
  • Calories: 180
  • Sugar: N/A
  • Sodium: N/A
  • Fat: 5g
  • Saturated Fat: N/A
  • Unsaturated Fat: N/A
  • Trans Fat: N/A
  • Carbohydrates: 30g
  • Fiber: 10g
  • Protein: 10g
  • Cholesterol: N/A

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Find it online: https://www.recipesmolly.com/spicy-lentil-soup-healthy/