Healthy & Special Diets > High-Fiber Recipes > High-Fiber Lunches > High-Fiber Soups (Lentil, Black Bean)

Hearty High-Fiber Lentil Soup

This lentil soup is packed with fiber, protein, and essential nutrients. It's a delicious and satisfying lunch option that will keep you feeling full and energized throughout the afternoon.

Enjoy this hearty and healthy meal that's both easy to make and incredibly beneficial for your digestive health. Perfect for a quick and nutritious lunch!

Prep Time
15 minutes
Cook Time
45 minutes
Servings
6
Ingredients
  • 1 cup Brown or Green Lentils
  • 6 cups Vegetable Broth
  • 1 cup Diced Carrots
  • 1/2 cup Diced Celery
  • 1/2 cup Diced Onion
  • 2 cloves Minced Garlic
  • 1 can (14.5 oz) Diced Tomatoes
  • 1 tablespoon Olive Oil
  • 1/2 teaspoon Dried Thyme
  • 1 leaf Bay Leaf
  • to taste Salt
  • to taste Black Pepper
  • 1 tablespoon Lemon Juice (optional)
  • 2 tablespoons Fresh Parsley (for garnish)

Sauté the Vegetables

Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion, carrots, and celery and cook until softened, about 5-7 minutes. Add minced garlic and cook for another minute until fragrant.

Add Remaining Ingredients

Stir in the lentils, diced tomatoes (with their juice), and vegetable broth. Add dried thyme and bay leaf. Season with salt and pepper to taste. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils are tender.

Adjust Consistency and Flavor

Remove the bay leaf. If you prefer a smoother soup, use an immersion blender to partially blend the soup to your desired consistency. Stir in lemon juice (if using). Taste and adjust seasonings as needed.

Serve

Ladle the soup into bowls and garnish with fresh parsley. Serve hot. Enjoy!

Nutrition Facts Estimated per 100g of product

Calories: Approximately 70-80 kcal
Fiber: Approximately 4-5g
Protein: Approximately 4-5g
Carbohydrates: Approximately 12-14g
Fat: Approximately 1-2g
Note: Values are estimates and can vary depending on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This soup is a great source of plant-based protein and complex carbohydrates. For a more complete meal, consider serving it with a whole-grain bread or a side salad. Lentils are naturally high in iron and folate, making this a particularly nutritious option. Remember to adjust seasoning according to your dietary needs and preferences.

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FAQ

  • Can I use different types of lentils?

    Yes, you can. Red lentils will cook much faster and create a creamier soup. Brown or green lentils hold their shape better and provide a heartier texture.
  • Can I add other vegetables to the soup?

    Absolutely! Feel free to add other vegetables like spinach, kale, zucchini, or bell peppers. Add them during the last 15 minutes of cooking to prevent them from becoming too mushy.
  • How long does the soup last in the refrigerator?

    This soup will keep in the refrigerator for up to 3-4 days in an airtight container.
  • Can I freeze this soup?

    Yes, lentil soup freezes well. Allow the soup to cool completely before transferring it to freezer-safe containers or bags. It can be frozen for up to 2-3 months.