Winter Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
80%
Winter Lentil Soup
20 min.
6
229kcal

Suggestions


Warm up your winter days with a hearty bowl of Winter Lentil Soup, a delightful blend of flavors and textures that will nourish your body and soul. This recipe is not only incredibly healthy, boasting a health score of 80, but it is also vegetarian, vegan, gluten-free, and dairy-free, making it a perfect choice for everyone at the table.

In just 20 minutes, you can whip up a comforting soup that serves six, with each bowl containing only 229 calories. The star of this dish is the brown lentils, which hold their shape beautifully during cooking, providing a satisfying bite. Combined with the sweetness of diced sweet potatoes, the earthiness of kale, and the aromatic notes of fresh thyme, this soup is a symphony of flavors that will warm your heart.

Whether you're looking for a nourishing starter, a light snack, or a cozy meal, this Winter Lentil Soup fits the bill perfectly. Plus, it’s easy to make and can be frozen for those busy days when you need a quick and healthy option. Just remember to omit the Parmesan if you're planning to freeze it. So gather your ingredients, and let’s create a bowl of comfort that you and your loved ones will cherish!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 cup brown lentils 
  • 28 ounce canned tomatoes whole drained canned
  • tablespoon thyme leaves fresh
  • bunch kale 
  • teaspoons kosher salt 
  •  leeks light white green
  • tablespoon olive oil 
  •  sweet potatoes peeled cut into a 1/2-inch dice
  • cups water 

Equipment

  • bowl
  • sauce pan
  • ladle
  • microwave

Directions

  1. Slice each leek in half lengthwise, then slice each half into 1/4-inch-thick half-moons (about 2 cups).
  2. Place in a large bowl of cold water and swish to remove any grit.
  3. Drain and pat dry.
  4. Remove the stems from the kale. Stack the leaves on top of one another and slice them crosswise into 1/2-inch-wide strips; you'll need 3 cups.
  5. Heat the oil in a saucepan over medium heat.
  6. Add the leeks and cook for 3 minutes.
  7. Add the tomatoes and cook, breaking them up with a spoon, for 5 minutes.
  8. Add the water and bring to a boil. Stir in the kale, sweet potatoes, lentils, thyme, salt, pepper, and basil (if using). Simmer until the lentils are tender, about 30 minutes. Spoon into individual bowls.
  9. Sprinkle with the Parmesan (if using). Tip: Basic brown lentils retain their shape better during cooking than pricier red and yellow lentils, so they're terrific for soups. You can substitute green lentils, which taste slightly peppery. To Freeze: Omit the Parmesan.
  10. Let the soup cool, then ladle into large resealable bags, filling each one halfway. Store for up to 3 months. To Reheat: Thaw overnight in the refrigerator or thaw partially in the microwave. Warm in a covered saucepan over medium heat for 20 minutes. Ladle into individual bowls and sprinkle with the Parmesan (if using).

Nutrition Facts

Calories229kcal
Protein14.89%
Fat12.68%
Carbs72.43%

Properties

Glycemic Index
43.6
Glycemic Load
13.8
Inflammation Score
-10
Nutrition Score
29.244347800379%

Flavonoids

Catechin
0.06mg
Apigenin
0.04mg
Luteolin
0.55mg
Isorhamnetin
5.11mg
Kaempferol
11.73mg
Myricetin
0.15mg
Quercetin
4.95mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:229.39kcal
11.47%
Fat:3.43g
5.28%
Saturated Fat:0.48g
3.01%
Carbohydrates:44.14g
14.71%
Net Carbohydrates:32.34g
11.76%
Sugar:11.78g
13.09%
Cholesterol:0mg
0%
Sodium:1027.53mg
44.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.08g
18.15%
Vitamin A:14187.69IU
283.75%
Vitamin K:123.1µg
117.23%
Manganese:1.11mg
55.51%
Vitamin C:43.91mg
53.22%
Fiber:11.79g
47.18%
Folate:154.07µg
38.52%
Vitamin B6:0.62mg
30.83%
Iron:5.21mg
28.94%
Copper:0.57mg
28.38%
Potassium:984.9mg
28.14%
Vitamin B1:0.36mg
23.89%
Magnesium:92.97mg
23.24%
Vitamin E:2.95mg
19.69%
Phosphorus:183.95mg
18.4%
Calcium:179.28mg
17.93%
Vitamin B3:2.97mg
14.84%
Vitamin B2:0.25mg
14.54%
Vitamin B5:1.42mg
14.22%
Zinc:1.55mg
10.34%
Selenium:3.37µg
4.81%
Source:My Recipes