Healthy Soups: Nutritious & Delicious Recipes (Print Version)
Healthy soups packed with flavor and nutrients. Explore delicious, easy-to-make recipes for a wholesome meal. Nourish your body with every spoonful.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: Global
Dietary: Low-Calorie, Low-Fat, Low-Sodium, Gluten-Free, Dairy-Free
# Ingredients:
→ The Aromatic Foundation
01 -
1 tbsp olive oil
02 -
1 large yellow onion, diced (about 1 1/2 cups)
03 -
2 carrots, peeled and diced (about 1 cup)
04 -
2 celery stalks, diced (about 1 cup)
05 -
4 cloves garlic, minced
→ Hearty Core & Global Flair
06 -
1 1/2 cups brown or green lentils, rinsed
07 -
1 (28 oz) can crushed tomatoes
08 -
6 cups low-sodium vegetable broth
09 -
1 tsp dried oregano
10 -
1/2 tsp ground cumin
11 -
1/4 tsp red pepper flakes (optional, for a kick)
12 -
Salt and black pepper to taste
→ Freshness & Finishing Touches
13 -
1/2 cup fresh parsley, chopped, for garnish
14 -
2 tbsp fresh lemon juice
15 -
Pinch of red pepper flakes, for garnish (optional)
# Instructions:
01 -
Prepare your vegetables for these Healthy Soups: Delicious & Nutritious Recipes. Dice 1 large yellow onion, 2 carrots, and 2 celery stalks. Mince 4 cloves garlic. This foundational prep ensures a smooth cooking process and even cooking.
02 -
Heat 1 tbsp olive oil in a large pot or Dutch oven over medium heat. Add the diced 1 large yellow onion, 2 carrots, and 2 celery stalks. Sauté for 5-7 minutes until softened, stirring occasionally, creating a flavorful base.
03 -
Add the 4 cloves minced garlic, 1 tsp dried oregano, 1/2 tsp ground cumin, and 1/4 tsp red pepper flakes (if using) to the pot. Cook for another minute until fragrant, stirring constantly to prevent burning the garlic and spices.
04 -
Stir in the 1 1/2 cups rinsed brown or green lentils, 1 (28 oz) can crushed tomatoes, and 6 cups low-sodium vegetable broth. Bring the mixture to a boil over medium-high heat, ensuring all ingredients are well combined.
05 -
Once boiling, reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the lentils are tender. Stir occasionally to prevent sticking. This gentle simmer develops the rich flavors of your Healthy Soups: Delicious & Nutritious Recipes.
06 -
Remove the pot from heat. Season the soup with salt and black pepper to taste. Stir in 2 tbsp fresh lemon juice. The lemon juice adds a vibrant finish, enhancing the overall profile of these Healthy Soups: Delicious & Nutritious Recipes.
07 -
Ladle the hot soup into bowls. Garnish each serving with 1/2 cup fresh chopped parsley and an optional pinch of red pepper flakes. Serve immediately and enjoy your wholesome, delicious meal.
# Notes:
01 -
Feel free to swap brown or green lentils for red lentils, but note that red lentils cook faster and will break down more, creating a creamier soup texture.
02 -
Leftover soup can be stored in an airtight container in the refrigerator for up to 4-5 days. It also freezes beautifully for up to 3 months; thaw overnight in the fridge before reheating.
03 -
Serve this hearty soup with a slice of crusty whole-grain bread or a side salad for a complete and satisfying meal.
04 -
For an extra layer of flavor, add a bay leaf to the pot during the simmering stage and remove it before serving.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups and spoons
05 -
Wooden spoon or spatula
# Nutrition Facts (Per Serving):
Calories: 258 kcal
Total Fat: 3 g
Total Carbohydrate: 44 g
Protein: 16 g