Vegetable & Lentil Soup
Fill up on a hearty dose of plant-based protein with this old family favorite! The vegetables & lentils come together for a warming and satisfying soup on its own, or serve it over brown rice for an extra-filling option. Take it to another level in taste & nutrition by adding in some leafy greens and additional spices to the mix!
2-3 tablespoons olive oil
1 medium onion, chopped
3 large celery stalks, chopped
3 large carrots, peeled and chopped
2 garlic cloves, chopped
½ teaspoon ground cumin (optional)
1½ teaspoons dried oregano
3 cups tomatoes, chopped & undrained (28-ounce can or carton if fresh not available)
8 cups low sodium, organic vegetable broth
2 cups red lentils, rinsed
1 teaspoon sea salt
3 tablespoons fresh parsley, chopped
Sea salt & freshly ground pepper
3 tablespoons lemon juice (or juice from one large lemon)
Spinach or kale, reserved until the end. For extra spice, add a dash of cayenne, crushed red pepper flakes and/or sumac.
Heat the oil in heavy large pot over medium high heat. Add the onion and sauté until almost translucent, about 5-6 minutes. Add the celery, carrots, garlic, cumin and oregano to the pot and continue to stir continuously for an additional 8 minutes. Add the fresh tomatoes with their juice and cook for a few more minutes. Add the broth, lentils, 1 teaspoon of salt and a generous serving of pepper and bring the soup to a boil. Reduce the heat to medium-low. Cover and simmer until the lentils are softened, about 35-40 minutes. Stir in the parsley (or other greens) and the juice from one lemon. Season the soup with salt, pepper, and other spices to taste. Ladle into bowls for a plant-powered meal. Enjoy!