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

This hearty Vegetable and Lentil Soup is a nourishing blend of vibrant vegetables and protein-packed legumes, perfect for a comforting midnight meal. With the earthy flavors of lentils and the freshness of spinach, carrots, and peas, this dish delivers warmth and health in every spoonful.

Ingredients

• Olive oil - 1 tablespoon
• Onion, diced - 1 medium
• Garlic, minced - 2 cloves
• Carrots, sliced - 1 cup
• Celery, diced - 1 cup
• Bell pepper, diced - 1/2 medium
• Vegetable broth - 4 cups
• Lentils, rinsed - 1/2 cup
• Canned chickpeas, drained and rinsed - 1/2 cup
• Frozen peas - 1/2 cup
• Spinach, chopped - 2 cups
• Dried thyme - 1 teaspoon
• Salt - 1 teaspoon (adjust to taste)
• Black pepper - 1/2 teaspoon
• Lemon juice - 1 tablespoon

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic, sauté until the onion is translucent, about 3-4 minutes.
2. Add the sliced carrots, diced celery, and diced bell pepper to the pot. Cook for an additional 5 minutes, stirring occasionally.
3. Pour in the vegetable broth and add the rinsed lentils, chickpeas, dried thyme, salt, and black pepper. Bring to a boil, then reduce the heat to low and simmer for 15 minutes.
4. Stir in the frozen peas and chopped spinach, and cook for another 5 minutes until the spinach is wilted and the peas are heated through.
5. Remove from heat, stir in the lemon juice, and adjust seasoning if necessary. Serve hot.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 4 g
• Water: 1.2 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein, aiding muscle repair and growth.
• Packed with vitamins and minerals from various vegetables.

Tags