Vegetable and Lentil Soup with Spinach

This Vegetable and Lentil Soup with Spinach is a hearty, nutritious dish perfect for a midnight meal. Packed with protein and fiber, it warms the soul while being easy to prepare.

Ingredients

• Olive oil - 1 tablespoon
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Bell pepper - 1/2, diced
• Zucchini - 1 small, diced
• Diced tomatoes - 400 grams (1 can)
• Vegetable broth - 500 ml
• Lentils (green or brown) - 100 grams
• Spinach - 100 grams, fresh
• Bay leaf - 1
• Thyme - 1 teaspoon, dried
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon

Steps

1. In a large pot, heat the olive oil over medium heat.
2. Add the diced onion and saute for about 3 minutes until translucent.
3. Stir in the minced garlic, diced carrot, and diced celery; cook for another 5 minutes.
4. Add the diced bell pepper and zucchini, cooking for an additional 3 minutes.
5. Pour in the canned diced tomatoes (with their juice) and vegetable broth.
6. Add the lentils, bay leaf, thyme, salt, and black pepper; bring the mixture to a boil.
7. Reduce the heat to low and let it simmer for about 20 minutes, or until the lentils are tender.
8. Stir in the fresh spinach and cook for another 2-3 minutes until wilted.
9. Remove the bay leaf, stir in the lemon juice, and adjust seasoning if necessary.
10. Serve hot, garnished with fresh herbs if desired.

Nutrition

• Calories: 260
• Protein: 13 g
• Carbs: 42 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• High in plant-based protein, supporting muscle repair and growth.
• Packed with vitamins and minerals from a variety of vegetables.
• Low in saturated fat, making it heart-healthy.

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