Vegetables and Lentil Soup

Vegetables and Lentil Soup is a hearty, nutritious dish featuring a mix of red lentils, carrots, spinach, tomatoes, and aromatic spices like cumin and turmeric. The soup is simmered in vegetable stock until the lentils are soft and the vegetables are tender. Garnished with fresh coriander, it’s a wholesome meal that’s both satisfying and flavorful.

For a Serving Size of Two:

Ingredients:

• 60 grams red lentils (masoor dal)
• 150 grams finely chopped carrots
• 100 grams finely chopped spinach
• 80 grams finely chopped tomatoes
• 50 grams finely chopped onion
• 1 clove garlic, minced
• 1/2 teaspoon cumin powder
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• 400 ml vegetable stock or water
• 1 teaspoon olive oil
• Fresh coriander for garnish

Procedure:

• Heat olive oil in a pot. Add onions and garlic. Sauté until soft and golden.
• Add chopped carrots, tomatoes, and rinsed lentils to the pot. Stir in turmeric and cumin powder. Cook for 3-4 minutes.
• Pour in vegetable stock or water. Bring the mixture to a boil, then lower the heat and simmer for 20-25 minutes, until lentils and vegetables are tender.
• Add spinach in the last 5 minutes of cooking. Stir and let it wilt into the soup.
• Add salt and black pepper. Serve hot, garnished with fresh coriander.

Nutritional Benefits:

• Calories: 343 kcal
• Protein: 18 g
• Carbohydrates: 58 g
• Fat: 8.5 g