Lentil and Vegetable Soup
Calories per serving: 220
Preparation time: 30 minutes
A hearty, fiber-rich soup that keeps you full and satisfied with minimal calories.
Ingredients:
- 1 cup lentils
- 1 carrot, diced
- 1 celery stalk, diced
- 1 onion, chopped
- 2 garlic cloves, minced
- 4 cups vegetable broth
- 1 can diced tomatoes
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
- Prepare the Vegetables:
- Dice the carrot and celery into small pieces. Chop the onion and mince the garlic.
- Sauté the Vegetables:
- In a large pot, heat 1 tsp of olive oil over medium heat.
- Add the chopped onion, carrot, and celery, and sauté for about 5 minutes until the vegetables are softened and the onion is translucent.
- Add the minced garlic and sauté for another 1 minute until fragrant.
- Add the Broth and Lentils:
- Pour in the 4 cups of vegetable broth and stir.
- Add the 1 cup of lentils to the pot and stir to combine.
- Simmer the Soup:
- Bring the mixture to a boil, then reduce the heat to low and cover.
- Let the soup simmer for 20-25 minutes, or until the lentils are tender.
- Add Tomatoes and Seasoning:
- Stir in the can of diced tomatoes (with juices) and season the soup with salt and pepper to taste.
- Let the soup simmer for an additional 5-10 minutes to heat through and allow the flavors to blend.
- Taste and Adjust:
- Taste the soup and adjust the seasoning as needed. You can add more salt, pepper, or a splash of extra broth if desired.
- Serve and Enjoy:
- Ladle the soup into bowls and serve warm.
- Enjoy a hearty, fiber-rich meal that’s both filling and satisfying!
This soup is packed with protein, fiber, and vitamins, making it an excellent low-calorie, nutrient-dense option for any time of the day!