Main-Dish Lentil-Vegetable Soup

Main-Dish Lentil-Vegetable Soup Recipe - Vegetarian Food

Preparation time: 15 minutes | Cooking time: 6-8 hours (slow cooker) or 1-1.5 hour (stovetop) | Servings: 4-6 |

Vegetarian diet

Introduction

Lentil-vegetable soup is a hearty and nutritious dish that is perfect for a comforting meal. Packed with protein, fiber, and vitamins, this soup is not only delicious but also incredibly healthy. This recipe is easy to make and can be customized to suit your taste preferences.

History

Lentil-vegetable soup has been a staple in many cultures for centuries. Lentils are one of the oldest cultivated crops, dating back to ancient times. They are a versatile and nutritious ingredient that is commonly used in soups, stews, and salads. The addition of vegetables to lentil soup adds flavor, texture, and additional nutrients.

Ingredients

1 tbsp olive oil
1 medium-sized yellow onion, chopped
2 cloves garlic, minced
2 to 3 carrots, peeled and cut into 0.25 inch dice
1 parsnip, peeled and cut into 0.25 inch dice
1 small celery root, peeled and cut into 0.25 inch dice
1.25 cups dried brown lentils, sorted and rinsed
6 cups vegetable stock or water
1 tbsp tamari soy sauce
salt and freshly ground black pepper
minced fresh parsley for garnish

How to prepare

Heat oil in a skillet over medium heat.
Add onion and garlic, cover, and cook until softened, about 5 minutes. Then transfer to a slow cooker.
Add carrots, parsnip, celery root, lentils, stock, tamari, salt, and pepper.
Cover and cook on low until lentils and vegetables are tender, approximately 6 to 8 hours.
To serve, adjust seasonings to taste and garnish with fresh parsley.

Stovetop Method

Heat oil in a 5- to 6 qt (5.68-liter) pot over medium heat.
Add onion and garlic.
Cover and cook for 5 minutes to soften.
Add carrots, parsnip, celery root, lentils, stock, tamari, salt, and pepper.
Reduce heat to low.
Cover and cook, stirring occasionally, until lentils and vegetables are tender, approximately 1 to 1.5 hours.
Taste and adjust seasonings if necessary.
Garnish with parsley and serve.

Variations

Add diced tomatoes or spinach for extra flavor and nutrients.
Use different types of lentils, such as red lentils or French green lentils, for a unique twist.
Experiment with different herbs and spices, such as cumin, coriander, or smoked paprika, to customize the flavor of the soup.

Cooking Tips & Tricks

Be sure to rinse the lentils before using them to remove any dirt or debris.

- You can customize this recipe by adding your favorite vegetables or spices.

- For a thicker soup, blend a portion of the soup with an immersion blender before serving.

- This soup can be made in a slow cooker for added convenience.

Serving Suggestions

Serve this lentil-vegetable soup with a side of crusty bread or a green salad for a complete meal. You can also top it with a dollop of Greek yogurt or a sprinkle of grated cheese for added flavor.

Cooking Techniques

This recipe can be made on the stovetop or in a slow cooker. Both methods result in a delicious and flavorful soup that is perfect for a cozy meal.

Ingredient Substitutions

If you don't have celery root, you can use additional carrots or parsnips.

- You can use vegetable broth instead of water for added flavor.

- Feel free to add other vegetables, such as bell peppers, zucchini, or sweet potatoes, to customize this recipe to your liking.

Make Ahead Tips

This lentil-vegetable soup can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat it on the stovetop or in the microwave before serving.

Presentation Ideas

Garnish this soup with a sprinkle of fresh parsley or a drizzle of olive oil for a beautiful presentation. Serve it in a bowl with a slice of crusty bread on the side for a cozy and comforting meal.

Pairing Recommendations

This lentil-vegetable soup pairs well with a crisp green salad or a side of roasted vegetables. You can also serve it with a glass of white wine or a cup of herbal tea for a complete meal.

Storage and Reheating Instructions

Store any leftover lentil-vegetable soup in an airtight container in the refrigerator for up to 3 days. Reheat it on the stovetop or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of this lentil-vegetable soup contains approximately 250 calories. This makes it a satisfying and filling meal option.

Carbohydrates

Each serving of this lentil-vegetable soup contains approximately 30 grams of carbohydrates. Carbohydrates are an important source of energy for the body and are essential for overall health.

Fats

This soup is low in fat, with only 1 gram of fat per serving. The fat content in this recipe comes primarily from the olive oil used for cooking.

Proteins

Lentils are a great source of plant-based protein, with each serving of this soup containing approximately 15 grams of protein. Protein is essential for building and repairing tissues in the body.

Vitamins and minerals

This lentil-vegetable soup is rich in vitamins and minerals, including vitamin A, vitamin C, iron, and potassium. These nutrients are important for maintaining overall health and well-being.

Alergens

This recipe is free of common allergens such as dairy, nuts, and gluten. However, if you have specific food allergies, be sure to check the ingredients used in this recipe.

Summary

Overall, this lentil-vegetable soup is a nutritious and balanced meal option that is low in fat and calories, high in protein and fiber, and packed with vitamins and minerals.

Summary

Lentil-vegetable soup is a nutritious and delicious dish that is perfect for a comforting meal. Packed with protein, fiber, vitamins, and minerals, this soup is a healthy and satisfying option for lunch or dinner. Customize this recipe to suit your taste preferences and enjoy a warm and hearty bowl of soup.

How did I get this recipe?

The first time I saw this recipe, I was captivated by its simplicity. It was a cold winter day, and I was visiting my dear friend Martha in her cozy little cottage nestled in the countryside. As soon as I walked in, I was enveloped in the comforting aroma of simmering soup that filled the air.

Martha greeted me with a warm hug and a smile, her eyes twinkling with excitement. "I'm so glad you're here, dear," she said. "I've been working on a new recipe that I think you'll love. It's a main-dish lentil-vegetable soup that's hearty and delicious."

I watched as Martha bustled around the kitchen, her hands moving deftly as she chopped vegetables, rinsed lentils, and stirred the pot on the stove. I couldn't help but marvel at her culinary skills, honed over years of cooking for her large family.

As the soup simmered and the flavors melded together, Martha regaled me with stories of how she had learned to make this recipe. She told me that she had first tasted it at a small roadside cafe while on a road trip with her husband many years ago. The owner of the cafe, an old Italian woman with a twinkle in her eye, had graciously shared the recipe with Martha after she had raved about how delicious the soup was.

Since then, Martha had tweaked and perfected the recipe to suit her own tastes, adding her own special touch with a pinch of herbs and a splash of vinegar. She had made it countless times for her family and friends, who all clamored for second helpings whenever she served it.

As the soup was finally ready, Martha ladled it into bowls and garnished it with a sprinkle of freshly chopped parsley. She handed me a spoon and urged me to take a taste.

I blew on the steaming broth and took a tentative sip. The flavors exploded on my tongue - earthy lentils, sweet carrots, tangy tomatoes, and a hint of spice from the herbs. It was a symphony of flavors that warmed me from the inside out.

I looked up at Martha, my eyes shining with delight. "This is amazing," I exclaimed. "I have to learn how to make this soup."

Martha smiled at me, her eyes crinkling at the corners. "I'd be happy to teach you, dear," she said. "But first, you have to promise me that you'll pass on the recipe to others, just like I did. Food is meant to be shared and enjoyed with loved ones."

And so, Martha patiently guided me through the steps of making the lentil-vegetable soup, explaining each ingredient and technique with care. I watched and listened attentively, eager to absorb all of her wisdom and expertise.

As the soup bubbled away on the stove, filling the kitchen with its tantalizing aroma, I felt a sense of contentment wash over me. I realized that cooking wasn't just about following a set of instructions - it was about creating something delicious and nourishing to share with others.

When the soup was finally ready, I ladled it into bowls and garnished it with a sprinkle of parsley, just as Martha had done. I took a taste and savored the familiar flavors that reminded me of my dear friend and the special bond we shared.

From that day on, Martha's lentil-vegetable soup became a staple in my own kitchen. I made it for my family, my friends, and anyone else who wanted a taste of comfort and warmth on a cold winter day.

And every time I cooked the soup, I thought of Martha and the memories we had shared in her cozy little cottage. I knew that her legacy would live on through this simple yet delicious recipe, passed down from one generation to the next.