-- Foodnetizens: Lentil and Vegetable Soup Recipe for Dinner During the Winter

Monday, February 12, 2024

Lentil and Vegetable Soup Recipe for Dinner During the Winter

Lentil and vegetable soup for dinner during winter

This lentil and vegetable soup is not only nutritious but also rich in flavor, making it a perfect choice for a satisfying vegetarian winter dinner. 


  1. 1 cup dried lentils, rinsed and drained
  2. 1 tablespoon olive oil
  3. 1 onion, chopped
  4. 2 carrots, chopped
  5. 2 celery stalks, chopped
  6. 3 cloves garlic, minced
  7. 1 teaspoon ground cumin
  8. 1 teaspoon ground coriander
  9. 1/2 teaspoon smoked paprika
  10. 6 cups vegetable broth
  11. 1 can (14 oz) diced tomatoes
  12. 1 cup chopped kale or spinach
  13. Salt and pepper to taste
  14. Fresh lemon juice (optional, for serving)
  15. Chopped fresh cilantro or parsley for garnish


In a large pot, heat olive oil over medium heat. Add chopped onions, carrots, and celery. Cook until the vegetables are softened, about 5-7 minutes.

Add minced garlic, ground cumin, ground coriander, and smoked paprika. Stir and cook for an additional 1-2 minutes until the spices are fragrant.

Add dried lentils, vegetable broth, and diced tomatoes with their juices. Bring the mixture to a boil, then reduce the heat to low and simmer for about 20-25 minutes or until the lentils are tender.

Add chopped kale or spinach to the pot and cook until wilted.

Season the soup with salt and pepper to taste. If desired, squeeze fresh lemon juice into the soup for a burst of brightness.

Ladle the soup into bowls and garnish with chopped cilantro or parsley.

Your soup is ready to serve.

Health Benefits of the Dish:

  • Rich in Protein: Lentils are an excellent source of plant-based protein. They provide a good amount of protein, which is essential for building and repairing tissues in the body.
  • High in Fiber: Lentils and vegetables are high in dietary fiber, promoting digestive health. A diet rich in fiber can help regulate bowel movements, prevent constipation, and support a healthy gut.
  • Low in Saturated Fat: This vegetarian soup is low in saturated fat, making it a heart-healthy option. Limiting saturated fat intake is beneficial for cardiovascular health and helps maintain healthy cholesterol levels.
  • Packed with Vitamins and Minerals: Vegetables like carrots, celery, onions, and leafy greens contribute to the dish's vitamin and mineral content. These nutrients play various roles in supporting overall health, including immune function and bone health.
  • Antioxidant Properties: Garlic, tomatoes, and certain spices in the soup, such as cumin and coriander, contain antioxidants that help combat oxidative stress in the body. Antioxidants contribute to overall health and may play a role in preventing chronic diseases.
  •  Low-Calorie Option: For those watching their calorie intake, vegetable-based soups are often a satisfying and low-calorie meal choice. This can be beneficial for weight management and maintaining a healthy balance in your diet.
  • Vegetarian and Vegan-Friendly: This dish is suitable for individuals following a vegetarian or vegan diet. Plant-based diets have been associated with various health benefits, including a reduced risk of chronic diseases.
  • Supports Blood Sugar Control: Lentils have a low glycemic index, which means they have a minimal impact on blood sugar levels. Including lentils in meals can contribute to better blood sugar control, making this soup a good option for individuals with diabetes.

Remember that the overall health impact of a dish also depends on individual dietary needs, and it's essential to maintain a well-balanced diet that includes a variety of nutrient-dense foods.

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