Lentil and Vegetable Soup: A Heart-Healthy Comfort Bowl

This lentil and vegetable soup is a DASH-approved dish that’s heart-healthy and flavorful. Loaded with fiber, vitamins, and minerals, it’s a wholesome comfort food you’ll love.

• Total Time: 40 minutes
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Servings: 6

Ingredients

1. 1 tbsp olive oil
2. 1 small onion (chopped)
3. 2 garlic cloves (minced)
4. 2 medium carrots (diced)
5. 2 celery stalks (diced)
6. 1 cup dried green or brown lentils (rinsed)
7. 1 can (400 g) diced tomatoes (low-sodium)
8. 4 cups low-sodium vegetable broth
9. 1 tsp ground cumin
10. 1/2 tsp smoked paprika (optional)
11. 1/2 tsp dried thyme
12. Salt and black pepper to taste
13. 2 cups fresh spinach or kale (chopped)

Optional Garnishes:

1. Fresh parsley or cilantro (chopped)
2. Lemon wedges (for serving)

Step-by-Step Instructions

1. Sauté the Vegetables:
   Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery. Sauté for 5-7 minutes until the vegetables are softened.
2. Add the Lentils and Spices:
   Stir in the lentils, cumin, smoked paprika (if using), thyme, salt, and black pepper. Cook for 1 minute to toast the spices.
3. Simmer the Soup:
   Add the diced tomatoes and vegetable broth. Bring to a boil, then reduce heat to low and simmer for 25-30 minutes, or until the lentils are tender.
4. Add the Greens:
   Stir in the chopped spinach or kale and cook for another 2-3 minutes until wilted.
5. Serve:
   Ladle the soup into bowls and garnish with fresh parsley or cilantro. Serve with lemon wedges for a bright, tangy finish.

Nutritional Information (per serving)

• Calories: 190
• Protein: 8 g
• Fat: 3 g
• Carbohydrates: 30 g
• Fiber: 8 g
• Sugar: 6 g

Vitamins and Benefits

Contains:

• Iron (lentils): Supports energy levels and red blood cell production.
• Vitamin C (carrots and tomatoes): Boosts immunity and promotes skin health.

Benefits:
This soup is low in sodium, high in fiber, and packed with heart-healthy nutrients, making it an excellent choice for those following the DASH diet.

Lentils are one of the world’s oldest cultivated crops, dating back to over 8,000 years ago, and are a staple in many cuisines!

Storage Tips

• Store in an airtight container in the refrigerator for up to 4 days.
• Freeze in portion-sized containers for up to 3 months. Thaw overnight in the refrigerator before reheating.

FAQ

Can I use red lentils?
“Yes, but red lentils cook faster and will create a creamier soup texture.”

What other vegetables can I add?
“Zucchini, potatoes, or bell peppers make great additions to this soup.”

How can I make this spicier?
“Add a pinch of red pepper flakes or a dash of hot sauce for a kick.”