How to make a fulfilling Lentil Soup with Vegetables

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Lentil Soup with Vegetables recipe is a flavorful and hearty dish that is perfect for those following the Zone Diet. It features a delicious combination of lentils, vegetables, and warming spices, which provide a good balance of macronutrients and fiber.

To make the soup, you start by sautéing onions, carrots, celery, and garlic in olive oil until the vegetables are softened. Then, you add ground cumin, coriander, and smoked paprika to the pot and stir to combine.

Next, you add rinsed lentils, low-sodium broth, and diced tomatoes to the pot and bring the soup to a simmer. Cook the soup for 20-30 minutes, or until the lentils are tender.

Finally, you add chopped kale or spinach to the pot and cook for an additional 5-10 minutes, or until the greens are wilted. You season the soup with salt and pepper to taste, and serve with lemon wedges on the side.

Here is a detailed recipe for Lentil and Vegetable Soup that is suitable for the Zone Diet, along with the approximate nutrition information per serving:

lentil soup

Lentil and Vegetable Soup

Lentil and Vegetable Soup is a nutritious and filling meal that provides a good balance of protein, carbohydrates, and healthy fats, making it a suitable option for the Zone Diet. It is also high in fiber, which can help promote feelings of fullness and support healthy digestion. Lentil and Vegetable Soup recipe makes about 4 servings, with each serving containing approximately 17 grams of protein, 41 grams of carbohydrates, and 5 grams of fat. It also provides a generous amount of fiber, which can help you feel full and satisfied.
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Prep Time 15 minutes
Cook Time 45 minutes
Course Soup
Cuisine Indian
Servings 4 people
Calories 275 kcal

Equipment

  • 1 Large Pot

Ingredients
  

  • 1 tablespoon olive oil
  • 1 onion diced
  • 2 carrots diced
  • 2 celery stalks diced
  • 2 garlic cloves minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon smoked paprika
  • 1 cup dried green or brown lentils rinsed
  • 4 cups low-sodium chicken or vegetable broth
  • 400 gm diced tomatoes
  • 2 cups chopped kale or spinach
  • Salt and pepper to taste
  • Lemon wedges for serving

Instructions
 

  • In a large pot, heat the olive oil over medium heat. Add the onion, carrots, celery, and garlic, and cook until the vegetables are softened, about 5 minutes.
  • Add the cumin, coriander, and smoked paprika, and stir to combine.
  • Add the lentils, broth, and diced tomatoes to the pot. Bring the soup to a simmer and cook for 20-30 minutes, or until the lentils are tender.
  • Stir in the chopped kale or spinach and cook for an additional 5-10 minutes, or until the greens are wilted.
  • Season the soup with salt and pepper, to taste.
  • Ladle the soup into bowls and serve with lemon wedges on the side.
Keyword black dal, lentil, soup, zone diet

This recipe makes about 4 servings.

Nutrition information per serving:

  • Calories: 275
  • Protein: 17 g
  • Carbohydrates: 41 g
  • Fat: 5 g
  • Fiber: 15 g