Healthy recipes:Vegan Lentil Soup for a Cozy Dinner

 Introduction: When the weather turns chilly, there's nothing more comforting than a warm bowl of soup. This vegan lentil soup is hearty, nutritious, and packed with flavor, making it an ideal choice for a cozy dinner. Lentils are not only rich in protein and fiber, but they also provide essential vitamins and minerals, making this soup both satisfying and nourishing.

Ingredients:

• 1 cup dry green or brown lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 3 carrots, chopped
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 can (14.5 ounces) diced tomatoes, with their juice
• 6 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 bay leaf
• Salt and pepper to taste
• Fresh spinach or kale, optional
• Lemon wedges, for serving

Instructions:

1. Sauté the vegetables: In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5-7 minutes, or until the vegetables are softened.

2. Add garlic and spices: Stir in the minced garlic, ground cumin, and smoked paprika. Cook for an additional 1-2 minutes until the garlic is fragrant and the spices are well incorporated.

3. Add lentils and tomatoes: Add the rinsed lentils and the can of diced tomatoes (with their juice) to the pot. Stir to combine all the ingredients.

4. Pour in the broth: Add the vegetable broth and the bay leaf. Bring the soup to a boil, then reduce the heat and let it simmer, uncovered, for 25-30 minutes, or until the lentils are tender.

5. Season and add greens: Once the lentils are cooked, season the soup with salt and pepper to taste. If you're using fresh spinach or kale, stir it in now and let it wilt for a few minutes before serving.

6. Serve: Ladle the soup into bowls and serve with a squeeze of fresh lemon juice for a bright, tangy finish. Pair it with crusty bread for a complete, comforting meal.

   

   Health Benefits of Vegan Lentil Soup:

   • Rich in Plant-Based Protein: Lentils are an excellent source of plant-based protein, which is essential for muscle repair and overall health, especially for those following a vegan diet.
   • High in Fiber: This soup is packed with dietary fiber, which supports digestive health, helps regulate blood sugar levels, and promotes a feeling of fullness.
   • Loaded with Vitamins and Minerals: The vegetables and lentils in this soup provide a wide range of essential nutrients, including iron, folate, potassium, and vitamins A and C.
   • Supports Heart Health: Lentils are known to help lower cholesterol levels and improve heart health due to their high fiber content and beneficial plant compounds.