By Diva Dressing 
Glowing Spiced Lentil Soup is a wholesome, flavorful, and nourishing dish perfect for warming up on a cool day. Packed with lentils, vegetables, and aromatic spices, this soup not only offers comfort but also delivers a range of health benefits. Here’s how to make it, along with its nutritional benefits and why it’s a great choice for your diet.
Recipe for Glowing Spiced Lentil Soup
Ingredients:
- 1 cup green or brown lentils, rinsed and drained
- 1 large onion, diced
- 2 garlic cloves, minced
- 1 large carrot, peeled and diced
- 1 celery stalk, diced
- 1 red bell pepper, diced
- 1 can (14.5 oz) diced tomatoes
- 6 cups vegetable or chicken broth
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper (optional for heat)
- Salt and black pepper to taste
- 2 cups spinach or kale, chopped
- Juice of 1 lemon
- Fresh cilantro or parsley for garnish
Instructions:
Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
Add Carrots and Celery: Add the diced carrot and celery to the pot. Cook for about 5 minutes, stirring occasionally, until the vegetables begin to soften.
Incorporate Spices: Add the cumin, coriander, paprika, turmeric, cinnamon, and cayenne pepper (if using) to the pot. Stir well to coat the vegetables with the spices and cook for 1-2 minutes.
Add Lentils and Tomatoes: Stir in the rinsed lentils and diced tomatoes. Pour in the vegetable or chicken broth and bring to a boil.
Simmer the Soup: Reduce the heat to low, cover the pot, and let the soup simmer for 25-30 minutes, or until the lentils are tender.
Add Greens: Stir in the chopped spinach or kale and cook for an additional 5 minutes until the greens are wilted.
Season and Serve: Season the soup with salt, black pepper, and lemon juice to taste. Garnish with fresh cilantro or parsley before serving.
Nutritional Benefits:
- Lentils: Rich in protein, fiber, and essential nutrients like iron and folate, lentils support digestion, heart health, and blood sugar regulation.
- Carrots and Bell Peppers: High in vitamins A and C, these vegetables contribute to healthy skin, immune function, and eye health.
- Spinach/Kale: These leafy greens are packed with vitamins K, A, and C, as well as antioxidants that support overall health and help reduce inflammation.
- Spices: Turmeric and cinnamon have anti-inflammatory and antioxidant properties, while cumin and coriander aid digestion and enhance flavor.
- Olive Oil: Provides healthy monounsaturated fats that support heart health and reduce inflammation.
- Lemon Juice: Adds a burst of vitamin C, which boosts the immune system and enhances the absorption of iron from lentils.
Why It’s a Great Choice
- Nutrient-Dense: This soup is packed with essential nutrients and antioxidants, making it a healthful addition to any diet.
- Comforting and Satisfying: The combination of spices and lentils creates a hearty and flavorful meal that can be both comforting and filling.
- Versatile: You can adjust the level of spice to your preference and swap in different vegetables or greens based on what you have on hand.
- Easy to Prepare: With straightforward steps and common ingredients, this soup is both easy to make and suitable for meal prepping.
- Suitable for Various Diets: It’s vegetarian, high in fiber, and can be easily made vegan by using vegetable broth and omitting any non-vegan ingredients.
Enjoy your Glowing Spiced Lentil Soup as a nourishing meal that supports your overall health and provides a comforting taste of home.
