Vegetable and Lentil Soup with Chickpeas

This Vegetable and Lentil Soup with Chickpeas is a hearty and nutritious dish, perfect for a healthy American lunch. Packed with protein and fiber, it offers a comforting and satisfying meal option.

Ingredients

• Olive oil - 1 tablespoon
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Red bell pepper - 1/2, diced
• Zucchini - 1/2 medium, diced
• Vegetable broth - 4 cups
• Canned diced tomatoes - 1 cup
• Dried green or brown lentils - 1/2 cup, rinsed
• Canned chickpeas - 1 cup, drained and rinsed
• Spinach - 1 cup, fresh
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon
• Fresh parsley - for garnish

Steps

1. In a large pot, heat the olive oil over medium heat.
2. Add the diced carrot, celery, and onion, and sauté for about 5 minutes until the vegetables begin to soften.
3. Stir in the minced garlic, diced red bell pepper, and diced zucchini, cooking for an additional 3 minutes.
4. Pour in the vegetable broth, diced tomatoes, lentils, ground cumin, and ground coriander. Bring the mixture to a boil.
5. Reduce the heat to low and let it simmer for about 20 minutes, or until the lentils are tender.
6. Stir in the chickpeas and fresh spinach, and cook for another 5 minutes until the spinach is wilted.
7. Season the soup with salt, black pepper, and lemon juice to taste.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 300
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils and chickpeas.
• High in dietary fiber, promoting digestive health.

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