After the hustle and bustle of the holiday season, my house, kitchen, and nutrition often need a reset. I’m looking for warm, comforting, low-energy ways to nourish my body and get the new year off to a veggie packed start. The holidays are wonderful. They are full of family and yummy foods. But these foods are often very rich and low in fiber which leave me feeling sluggish and in need of some lighter fare that is still comforting and low effort. Soups are a perfect way to tick all these boxes. Soups are warming, comforting, a great way to use up veggies from the fridge and don’t take a lot of active cooking time. My favorite soup in the new year is a hearty lentil vegetable soup.
Lentils are a staple ingredient across the world but are lesser known and used here in the southern United States. Lentils are plants belonging to the legume family and are rich in protein and complex carbohydrates. Technically, they are seeds from a pod-producing plant. That means things like peas, soybeans, and peanuts are all forms of legumes. Each half cup of lentil contains 9 grams of protein and 8 grams of fiber while being virtually fat-free. Lentils are also incredibly budget friendly with a pound of the most common types ringing up for under two dollars. That makes them an excellent addition to a heart healthy dietary pattern that will keep you full and satisfied.
There are many different types of lentils and due to this, they are a versatile way to add a plant-based protein to a variety of dishes including tacos, spaghetti, soups, stews, and salads. The most commonly available lentils in most grocery stores are red, green, and brown. Green and brown lentils retain their shape and firmer texture when cooked. Therefore, they make a great substitution for ground meat in your favorite recipe. Red lentils tend to go very soft and often “melt” into the dish you are making. This can be good in soups, muffins, or veggie patties. All 3 of these varieties would be great in my lentil vegetable soup but I prefer brown lentils in this recipe as they are the easiest to find and add great texture alongside the other hearty vegetables. This soup is a great way to use up leftover veggies in your fridge like carrots, onion, celery, and garlic. This recipe utilizes zucchini but feel free to swap for any vegetable that will hold its shape well. Some of my favorites include yellow squash, mushrooms, or green beans. When chopping the vegetables, try and keep everything a small dice so they cook evenly.
Lentil Vegetable Soup
2 carrots, peeled, diced
2 stalks celery, diced
1 medium onion, diced
3 cloves of garlic, minced
1 zucchini, diced
1 cup brown lentils, rinsed
1 15 oz can diced tomatoes
4-5 cups vegetable stock
Salt and pepper to taste (start with about ½ teaspoon of each)
1 teaspoon cumin
Optional garnishes: chopped parsley, lemon wedges
Heat a Dutch oven or stockpot over medium heat. Add onions, celery, carrots to the dry pan and cook for 3-5 minutes. Once brown bits start to form on the bottom of the pan, add a few splashes of stock to deglaze the pan. Stir in the garlic and zucchini and sauté a few more minutes. Add the lentils, tomatoes, vegetable stock, salt, pepper, and cumin. Stir to combine. Bring to a boil, cover, and reduce to a simmer. Simmer for 30-40 minutes until the vegetables and lentils are tender. Garnish each bowl with chopped parsley and a squeeze of fresh lemon.
