Sopa de Lentilha

Sopa de Lentilha is a hearty Brazilian lentil soup that combines earthy flavors with fresh vegetables, making it a nutritious and comforting meal. This vegan dish is easy to prepare and perfect for a satisfying lunch.

Ingredients

• Green or brown lentils - 150 grams
• Water - 1 liter
• Olive oil - 1 tablespoon
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Tomato - 1 medium, diced
• Bay leaf - 1
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until translucent.
3. Add the minced garlic, diced carrot, and diced celery to the pot. Cook for another 5 minutes, stirring occasionally.
4. Add the diced tomato, lentils, water, bay leaf, cumin, paprika, salt, and black pepper. Bring the mixture to a boil.
5. Once boiling, reduce the heat to low and cover the pot. Let it simmer for about 25-30 minutes or until the lentils are tender.
6. Remove the bay leaf and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.4 L

Health Benefits

• Rich in protein and fiber, promoting satiety and digestive health.
• Packed with vitamins and minerals from the vegetables, supporting overall health.

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