Vegetable and Lentil Soup with Spinach and Carrots and Peas and Chickpeas

This Vegetable and Lentil Soup is a comforting blend of lentils, spinach, carrots, peas, and chickpeas, offering a nutritious and hearty meal perfect for a midnight craving. It's packed with flavors and nutrients, making it a satisfying option for any time of day.

Ingredients

• Green or brown lentils - 100 grams
• Chickpeas (canned, drained) - 100 grams
• Fresh spinach - 50 grams
• Carrots (diced) - 1 medium (approximately 70 grams)
• Frozen peas - 50 grams
• Onion (chopped) - 1 small (approximately 70 grams)
• Garlic (minced) - 2 cloves
• Vegetable broth - 500 ml
• Olive oil - 1 tablespoon
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon (optional)

Steps

1. In a large pot, heat olive oil over medium heat. Add chopped onion and minced garlic, sautéing for about 5 minutes until the onion is translucent.
2. Add diced carrots and cook for another 5 minutes, stirring occasionally.
3. Stir in the cumin and paprika, cooking for 1 minute until fragrant.
4. Add the lentils and vegetable broth to the pot, bring to a boil, then reduce to a simmer. Cover and cook for 15 minutes.
5. After 15 minutes, add the chickpeas, frozen peas, and spinach to the pot. Stir well and cook for an additional 5 minutes until the spinach is wilted and the peas are heated through.
6. Season the soup with salt and black pepper to taste. If desired, add lemon juice before serving.

Nutrition

• Calories: 300
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 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 protein and fiber from lentils and chickpeas, promoting satiety and digestive health.
• Packed with vitamins and minerals from the variety of vegetables, supporting overall health and immune function.

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