Simple Lentil Soup

Ingredients:

• 1 cup dried lentils (green or brown)

• 1 large onion, chopped

• 2 carrots, chopped

• 2 stalks celery, chopped

• 2 cloves garlic, minced

• 1 tsp ground cumin

• 6 cups vegetable broth or water

• 1 bay leaf • Salt and pepper to taste

• Optional: Spinach or kale (a handful, chopped)

• Olive oil for sautéing

Instructions:

1. Preparation: Rinse the lentils under cold water and set aside. Chop the onion, carrots, celery, and garlic.

2. Sauté Vegetables: In a large pot, heat a splash of olive oil over medium heat. Add the onion, carrots, and celery. Sauté until the vegetables start to soften (about 5 minutes).

3. Add Garlic and Spices: Add the minced garlic and cumin, and cook for another minute until fragrant.

4. Cook Lentils: Add the rinsed lentils, vegetable broth, and bay leaf to the pot. Bring to a boil, then reduce heat to low and simmer. Cover and cook for about 25-30 minutes, or until the lentils are tender.

5. Final Touches: If using, add the chopped spinach or kale in the last few minutes of cooking. Season with salt and pepper to taste. Remove the bay leaf before serving.

6. Serve: Enjoy your healthy, hearty lentil soup! Serve hot, possibly with a slice of whole-grain bread.

nutritional content per serving (assuming this recipe serves 4):

Nutritional Information (Per Serving):

• Calories: Approximately 230-260 kcal

• Protein: 18-20 grams

• Carbohydrates: 40-45 grams

• Dietary Fiber: 15-18 grams

• Total Fat: 2-3 grams

• Saturated Fat: Less than 1 gram

• Sodium: Varies depending on added salt and type of broth used; can be controlled by using low-sodium broth and limiting added salt.

• Sugars: 3-4 grams (naturally occurring from vegetables)

• Vitamins and Minerals: High in Iron, Folate, Magnesium, Potassium, and B Vitamins.

Health Highlights:

• Heart Health: High fiber content helps in lowering cholesterol and improving heart health.

• Diabetes Friendly: Low in fat and high in fiber and protein, making it a good choice for blood sugar management.

• Weight Management: High fiber and protein content contribute to a feeling of fullness, which can aid in weight management.