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.
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.