Spicy Lentil and Vegetable Soup

This Spicy Lentil and Vegetable Soup is a hearty and healthy dish perfect for late-night cravings. Packed with protein-rich lentils and a medley of vibrant vegetables, it warms your soul and satisfies your hunger.

Ingredients

• Green or brown lentils - 100 grams
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1, diced
• Garlic - 2 cloves, minced
• Onion - 1 small, chopped
• Canned diced tomatoes - 400 grams
• Vegetable broth - 500 milliliters
• Olive oil - 1 tablespoon
• Cumin - 1 teaspoon
• Cayenne pepper - 1/2 teaspoon (adjust to taste)
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Spinach - 50 grams, fresh

Steps

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
3. Add the minced garlic, diced carrot, diced celery, and diced red bell pepper. Cook for another 5 minutes until the vegetables soften.
4. Stir in the cumin, cayenne pepper, salt, and black pepper, cooking for 1 minute until fragrant.
5. Add the rinsed lentils, canned diced tomatoes (with juices), and vegetable broth. Stir well and bring to a boil.
6. Reduce the heat to low, cover the pot, and simmer for about 20 minutes or until the lentils are tender.
7. In the last 5 minutes of cooking, add the fresh spinach and stir until wilted.
8. Taste and adjust seasoning if necessary, then serve hot.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, promoting satiety and healthy digestion.
• Contains a variety of vitamins and minerals from the vegetables, supporting overall health.

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