Hearty Lentil Soup

Gluten Free
Very Healthy
Health score
65%
Hearty Lentil Soup
45 min.
7
220kcal

Suggestions


If you're searching for a nourishing meal that warms both the body and soul, look no further than this Hearty Lentil Soup. Ideal for any occasion, this gluten-free dish packs a punch of flavor while being exceptionally healthy. With a delightful balance of spices and wholesome ingredients, this soup is not just a meal; it's an experience that brings together the richness of lentils, the earthiness of potatoes, and the vibrant taste of fresh herbs and vegetables.

Whether you're looking for a cozy lunch or a satisfying dinner, this recipe is perfect for feeding the whole family, yielding seven generous servings. The lovely combination of diced carrots, aromatic onions, and tender ham brings depth to every spoonful, while the hint of chili powder and ground coriander offers a warm kick that tantalizes the taste buds. Plus, it's easy to customize, allowing you to introduce your favorite flavors or adjust the spice levels to suit your palate.

In just 45 minutes, you can create a soothing, hearty soup that not only fills you up but also nourishes you with its impressive nutritional profile. With only 220 calories per serving, this lentil soup is an excellent choice for anyone looking to eat healthily without sacrificing taste. So, gather your ingredients and get ready to dive into a bowl of comforting goodness that’s perfect for any day of the week!

Ingredients

  •  bay leaves 
  • 0.3 cup carrots diced
  • teaspoon chili powder 
  • 0.5 pound lentils dried
  • 0.5 teaspoon thyme leaves dried
  • teaspoon mustard dry
  • cloves garlic crushed
  • teaspoon gingerroot grated peeled
  • 0.5 teaspoon ground coriander 
  • 0.5 cup ham fat-free 96% low-sodium chopped
  • 14.3 ounce no-salt-added chicken broth undiluted canned
  • teaspoon olive oil 
  • cup onion coarsely chopped
  • 0.3 teaspoon pepper freshly ground
  • 0.3 cup nonfat yogurt plain
  • cups potatoes cubed peeled
  • 0.3 teaspoon salt 
  • cups water 

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium heat until hot.
  2. Add lentils, onion, and chili powder; saute 2 minutes or until lentils are golden.
  3. Add potato and next 10 ingredients. Bring to a boil; reduce heat, and simmer, uncovered, 2 hours, stirring occasionally. Stir in salt and pepper.
  4. Remove and discard bay leaves. Ladle soup into individual bowls. Top each serving with 1 tablespoon yogurt.

Nutrition Facts

Calories220kcal
Protein24.83%
Fat13%
Carbs62.17%

Properties

Glycemic Index
37.03
Glycemic Load
10.79
Inflammation Score
-8
Nutrition Score
16.88782605788%

Flavonoids

Catechin
0.11mg
Luteolin
0.01mg
Isorhamnetin
1.15mg
Kaempferol
0.65mg
Myricetin
0.02mg
Quercetin
5.09mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:220.44kcal
11.02%
Fat:3.23g
4.98%
Saturated Fat:0.89g
5.55%
Carbohydrates:34.8g
11.6%
Net Carbohydrates:22.76g
8.28%
Sugar:3.19g
3.54%
Cholesterol:6.38mg
2.13%
Sodium:253.33mg
11.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.9g
27.8%
Fiber:12.04g
48.15%
Folate:172.56µg
43.14%
Manganese:0.61mg
30.6%
Vitamin B1:0.42mg
27.68%
Phosphorus:247.07mg
24.71%
Vitamin B6:0.46mg
22.8%
Vitamin A:1124.7IU
22.49%
Potassium:731.4mg
20.9%
Vitamin C:15.77mg
19.12%
Iron:3.43mg
19.07%
Copper:0.33mg
16.63%
Magnesium:65.49mg
16.37%
Zinc:2.23mg
14.86%
Vitamin B3:2.87mg
14.37%
Vitamin B5:1.03mg
10.29%
Vitamin B2:0.16mg
9.57%
Selenium:6.4µg
9.14%
Calcium:66.64mg
6.66%
Vitamin K:5.69µg
5.42%
Vitamin E:0.46mg
3.06%
Vitamin B12:0.18µg
2.92%
Source:My Recipes