figure-friendly lentil soup

Nothing is more satisfying on a cold winter’s day than a warm soup that carries some bulk. This vegan lentil soup recipe includes a host of good-for-you ingredients, from kale and veggies to chickpeas, lentils and beans. This lentil soup will fill you up without weighing you down and is fit as the main course.

Protein-Packed Lentil Soup Recipe

Serves 8

Ingredients

  • 1 white onion, diced
  • 2 carrots, chopped, diced
  • 2 celery stalks, diced
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 pound kale leaves, chopped
  • 3 garlic cloves, peeled and mashed
  • 2-3 tablespoons olive oil
  • 3 generous tablespoons tomato paste
  • 2 cups green lentils
  • 1 can (15-1/2 ounces) black eye peas (or any other bean)
  • 1 can (15-1/2 ounces) chickpeas
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/4 teaspoon sweet paprika
  • 10 cups of water
  • Fresh parsley, red pepper flakes, lemon zest and olive oil for garnish

Directions

Bring a large pot to medium-high heat. Add the olive oil, onion, carrot, celery, salt and pepper. Stir and let cook for a few minutes before you add the kale and garlic. Continue to stir and saute until the mix has reduced in volume by half.

lentilsoup3

Stir in the remaining ingredients, but only 6 cups of the water. Stir until all the ingredients are well distributed. Once it boils, reduce the heat to a simmer. Put a lid on the pot and allow it to simmer for 10-15 minutes, or until the lentils enlarge and soften. Add water, 1 cup at a time, until it reaches the thickness or lightness that you desire. I added 2 more cups. Place the lid on the pot and simmer for another 20 minutes, or until the veggies are tender and the lentils and beans completely cooked.

Serve immediately or let the soup cool slightly before blending it, depending on the consistency you crave. Add red pepper flakes for some spice and lemon zest for flavor. Drizzle with olive oil for a bit more flavor with each bite and a beautiful presentation.

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Photo Credit: GlowKitchen