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

This Vegetable and Lentil Soup is a hearty and nutritious dish, perfect for a healthy midnight snack. Packed with spinach, carrots, peas, and chickpeas, it offers a delightful mix of flavors and textures that are both comforting and satisfying.

Ingredients

• Olive oil - 1 tablespoon
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrots - 2 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1, diced
• Spinach - 100 grams, fresh
• Chickpeas - 1 can (400 grams), drained and rinsed
• Green peas - 100 grams, frozen or fresh
• Brown lentils - 100 grams, rinsed
• Vegetable broth - 4 cups (1 liter)
• Bay leaf - 1
• Salt - to taste
• Black pepper - to taste
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Lemon juice - 1 tablespoon

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing until the onion is translucent, about 3-4 minutes.
2. Add the diced carrots, celery, and red bell pepper. Cook for another 5-7 minutes until the vegetables start to soften.
3. Stir in the rinsed lentils, vegetable broth, bay leaf, cumin, paprika, salt, and black pepper. Bring the mixture to a boil.
4. Reduce heat to low and simmer for about 20 minutes, until the lentils are tender.
5. Add the chickpeas, green peas, and spinach to the pot. Cook for an additional 5 minutes until the spinach wilts and the peas are heated through.
6. Remove the bay leaf and stir in the lemon juice. Adjust seasoning if necessary before serving.

Nutrition

• Calories: 320
• Protein: 17 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

• High in plant-based protein from lentils and chickpeas, supporting muscle health.
• Rich in fiber, aiding digestion and promoting a feeling of fullness.

Tags