Sopa de Lentejas

Sopa de Lentejas is a hearty and nutritious lentil soup that embodies the essence of Spanish comfort food. Packed with vegetables and rich in flavor, it's a perfect vegetarian dish for any occasion.

Ingredients

• Green or brown lentils - 150 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 medium, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1 small, diced
• Tomato - 1 medium, diced
• Vegetable broth - 500 milliliters
• Bay leaf - 1
• Ground cumin - 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 them aside.
2. In a large pot, heat the olive oil over medium heat. Add the minced garlic and diced onion, and sauté until the onion is translucent, about 5 minutes.
3. Add the diced carrot, celery, and red bell pepper to the pot. Cook for another 5-7 minutes until the vegetables start to soften.
4. Stir in the diced tomato, cumin, paprika, bay leaf, salt, and black pepper. Cook for 2-3 minutes until the tomato is softened.
5. Add the rinsed lentils and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low and cover the pot.
6. Simmer for 25-30 minutes, or until the lentils are tender. Stir occasionally and add more broth or water if needed to reach your desired consistency.
7. Remove the bay leaf, taste, and adjust the seasoning if necessary.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, supporting muscle health and digestion.
• Rich in vitamins and minerals, contributing to overall health and wellness.

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