This recipe will not only satisfy your taste buds but will also support your health and wellness goals. Our Vegan Oil-Free Sugar-Free Lentil and Vegetable Soup is a heartwarming concoction, perfect for those chilly evenings or as a nutritious lunch option. Crafted with an abundance of fresh vegetables, protein-rich lentils, and aromatic herbs, this soup is designed to nourish your body while aiding in weight management. It's a guilt-free delight that brings comfort and nourishment to your table without any added oils or sugars. Dive into a bowl of this vibrant, flavorful soup and enjoy a meal that's as beneficial as it is delicious.
Ingredients:
- 1 cup dried lentils (green or brown), rinsed and drained
- 1 large onion, diced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 3 garlic cloves, minced
- 1 zucchini, diced
- 1 small sweet potato, peeled and cubed
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1/2 teaspoon black pepper
- 1 bay leaf
- 6 cups vegetable broth (low sodium)
- 2 cups water
- 1 cup chopped kale or spinach
- Salt to taste (optional)
- Fresh lemon juice (optional)
Instructions:
Sauté Vegetables:
In a large pot, add a small amount of water or vegetable broth for sautéing. Add onion, carrots, and celery. Cook over medium heat until the onions are translucent, about 5 minutes. Add the garlic, bell pepper, zucchini, and sweet potato, and sauté for another 5 minutes.
Add Lentils and Seasonings:
Stir in the lentils, thyme, rosemary, black pepper, and bay leaf. Cook for a minute to allow the flavors to meld.
Simmer:
Pour in the vegetable broth and additional water. Bring the mixture to a boil, then reduce the heat and let it simmer, covered, for about 25-30 minutes, or until the lentils and vegetables are tender.
Add Greens:
Once the lentils and vegetables are cooked, add the chopped kale or spinach. Allow it to wilt in the hot soup, which should take about 3-4 minutes.
Season and Serve:
Remove the bay leaf. Adjust the seasoning with salt (if using) and a squeeze of fresh lemon juice for added brightness. Serve hot.
Tips:
Enhance Flavor Without Salt: Use a rich, homemade vegetable broth or add more herbs like oregano and basil.
Add Texture: For a thicker soup, you can blend a portion of the soup and then reintegrate it.
Make it Heartier: Although it's aimed at weight loss, you can add cubed tofu or a scoop of cooked quinoa for extra protein.
Nutritional Information (per serving, approximately 1.5 cups):
- Calories: 180 cal
- Protein: 9 g
- Carbohydrates: 32 g
- Fiber: 9 g
- Sugars: 7 g (natural sugars from vegetables)
- Fat: 0.5 g
- Sodium: 300 mg (varies based on the sodium content of the vegetable broth used)
Key Nutrients:
- Vitamin A: Essential for good vision and immune function, provided by carrots and sweet potatoes.
- Vitamin C: A powerful antioxidant, found in bell peppers, kale, and zucchini, helping with the repair of body tissues.
- Iron: Crucial for blood health, supplied by lentils and spinach.
- Potassium: Helps regulate fluid balance and muscle contractions, abundant in lentils and celery.
This hearty and satisfying lentil and vegetable soup is packed with fiber, protein, vitamins, and minerals, making it a perfect meal option for supporting weight loss goals. Enjoy it as a light lunch or dinner, and feel free to customize the recipe by adding your favorite herbs, spices, or additional vegetables. It's a nutritious and flavorful dish that will nourish your body and keep you feeling full and satisfied.
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