Lentil Vegetable Soup | Progresso Lentil Soup
Lentil Vegetable Soup (progresso lentil soup) is a classic that pleases the taste buds and the body since it is warm, filling, and full of nutrients. This soup is a great choice whether you’re looking for a filling dinner for cold nights or a high-protein option for meal preparation. We’ll show you how to make the ideal lentil and veggie soup, discuss its health advantages, and offer customisation advice in this extensive guide.
Why Lentil and Vegetable Soup?
Packed with fibre, iron, folate, and plant-based protein, lentils soup are a nutritional powerhouse. This soup becomes a complete meal that promotes immunological, digestive, and cardiac health when it is paired with fresh veggies like kale, carrots, and celery. It’s also naturally gluten-free, vegan-friendly, and economical. This soup also called as “Protein Mediterranean-Style Lentil“
Ingredients for Lentil and Vegetable Soup
Core Ingredients:
- Lentils: 1 cup dried green or brown lentils (rinsed)
- Vegetables: 2 carrots, 2 celery stalks, 1 onion, 3 garlic cloves, 1 zucchini, 2 cups kale or spinach
- Broth: 6 cups vegetable broth (low-sodium preferred)
- Tomatoes: 1 (14-oz) can diced tomatoes (fire-roasted for extra flavor)
- Herbs & Spices: 1 tsp dried thyme, 1 tsp cumin, ½ tsp oregano, 1 bay leaf
- Acid: 1 tbsp lemon juice or white wine vinegar
- Optional: Parmesan cheese (for serving), red pepper flakes
Ingredient Swaps:
- Greens: Swap kale for spinach, Swiss chard, or collard greens.
- Protein: Add diced tofu or shredded chicken for extra protein.
- Spices: Replace cumin with smoked paprika or coriander.
Preparation steps
1. Sauté the Aromatics
Heat 2 tbsp olive oil in a large pot over medium heat. Add diced onions, carrots, and celery. Sauté for 5-7 minutes until softened. Stir in minced garlic and cook for 1 minute.
2. Build the Base
Pour in 6 cups vegetable broth and 1 can diced tomatoes. Add rinsed lentils, thyme, cumin, oregano, bay leaf, salt, and pepper. Bring to a boil, then reduce heat to a simmer.
3. Simmer to Perfection
Cover and simmer for 25-30 minutes until lentils are tender. Stir occasionally to prevent sticking.
4. Add Greens and Finish
Add chopped kale or spinach and diced zucchini. Simmer for another 5-10 minutes. Discard the bay leaf, stir in lemon juice or vinegar, and adjust seasoning.
5. Serve and Garnish
Ladle into bowls and top with grated Parmesan, red pepper flakes, or fresh parsley. Pair with crusty bread or a side salad.
Customization Ideas
Dietary Adjustments:
- Vegan: Skip Parmesan or use nutritional yeast.
- Gluten-Free: Ensure broth is certified gluten-free.
- Low-Carb: Reduce lentils and add cauliflower rice.
Flavor Variations:
- Italian-Inspired: Add 1 tsp Italian seasoning and a Parmesan rind while simmering.
- Spicy Kick: Stir in harissa paste or chili powder.
- Creamy Texture: Blend 1 cup soup and mix back in for thickness.
Health Benefits of Lentil and Vegetable Soup
- Rich in Plant-Based Protein: Lentils provide 18g protein per cup, making this soup ideal for vegetarians and vegans.
- Supports Digestive Health: High fiber content (15g per serving) promotes gut health.
- Boosts Immunity: Vegetables like carrots and kale are loaded with vitamins A, C, and K.
- Heart-Healthy: Low in saturated fat and cholesterol-free, this soup supports cardiovascular wellness.
Meal Prep and Storage
- Refrigerate: Store in an airtight container for up to 5 days.
- Freeze: Portion into freezer-safe bags for up to 3 months.
- Reheat: Warm on the stovetop with a splash of broth to refresh consistency.
Nutritional Facts for Lentil and Vegetable Soup
General Nutritional Profile:
- Calories: Varies by brand and ingredients, but typically around 110-270 calories per serving.
- Macronutrient Breakdown: Generally, 67-76% carbohydrates, 10-16% fat, and 13-18% protein.
- Fiber Content: High, with about 3-8 grams per serving, contributing to digestive health and satiety.
- Protein Content: Moderate, with about 2.4-11 grams per serving, supporting muscle health.
- Fat Content: Low, with about 1.8-7 grams per serving, mostly unsaturated
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