A warm hug in the form of food! 💛 ❄️ Imagine a cold day…
You come home, tired, and all you want is some comfort. Here it comes: a steaming bowl of creamy lentil soup with vegetables, with aromas that embrace, flavors that warm and nutrients that take care of you from the inside. This is not just a recipe. It is self-care in the form of food.
🟢 Rich in proteins vegetables, full of fibers, minerals and with that homemade touch that makes your heart smile. Ideal for vegetarians, vegans or any lover of good food!See 11 benefits of lentils
📝 Recipe Information
| 🧭 Category | 🍽️ Main course |
|---|---|
| 🕐 Total time | 45 minutes |
| 👩🍳 Difficulty level | Easy |
| 🍲 Income | 6 servings |
| 🧊 Conservation | Up to 3 days in the refrigerator |
| 💰 Estimated cost | Low (affordable ingredients) |
| 🌱 Diets | Vegan, Vegetarian |
🛒 Ingredients for Creamy Lentil Soup
| Ingredient | Amount |
|---|---|
| 🟤 Brown lentils | 2 cups (300g) |
| 🧅 Chopped onion | 1 medium unit (1 cup) |
| 🧄 Minced garlic | 2 teeth |
| 🥕 Chopped carrot | 2 medium units (2 cups) |
| 🌿 Chopped celery | 1 stalk (1/2 cup) |
| 🍅 Diced tomatoes | 1 cup (150g) |
| 🍲 Vegetable broth | 4 cups (1 liter) |
| 🫒 Extra virgin olive oil | 1 tablespoon (15ml) |
| 🧂 Salt | 1 teaspoon (5g) |
| 🌶️ Black pepper | 1/2 teaspoon (freshly ground) |
| 🌱 Chopped fresh parsley | 1/4 cup (5g) |
👩🍳 Step-by-Step Preparation Method
- 🧼 Prepare the lentils: Wash the lentils well until the water runs clear. Leave to soak for 30 minutes to reduce toxins and make cooking easier.
- 🔥 Sauté the aromatics: In a large saucepan, heat the olive oil and sauté the onion for 5 minutes until translucent. Add the garlic and sauté for 1 more minute.
- 🥕 Vegetables on the scene: Add the carrot and celery and sauté for 5 minutes. Add the tomato and sauté for another 2 minutes.
- 💧 Cook: Drain the lentils and add to the pan with the vegetables. Add the broth, salt, and pepper and bring to a boil. Reduce the heat, cover, and simmer for 20 minutes.
- 🥣 Creamy texture (choose your style):
- Method 1: Mash 1/3 of the lentils in the pan with a masher.
- Method 2: Blend 2 ladles in a blender and return to the pan.
- 🧂 Finalize the flavor: Season with salt and pepper and, if desired, add a pinch of smoked paprika. Finish with chopped parsley. Serve hot! 😍
🧾 Nutrition Facts (1 serving – approx. 1 cup)
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Proteins | 15g |
| Carbohydrates | 40g |
| Fats totals | 5g |
| Fibers | 9g |
| Iron | 3.3mg |
| Potassium | 550mg |
| Vitamin B1 (Thiamine) | 0.3mg |
🔄 Alternative Versions and Adaptations
- 🥬 More vegetables? Add zucchini, kale, or broccoli for more nutrients and flavor!
- 🌶️ More heat? Add grated ginger or a pinch of curry.
- 💚 Extra protein? Mix chickpea cooked or cubed tofu.
⚠️ Common Mistakes and How to Avoid Them
| ❌ Error | ✅ Solution |
|---|---|
| Cooking lentils without soaking | Soak for 30 min for quick cooking and better digestion |
| Forgetting to stir the soup | Stir occasionally to prevent sticking to the bottom. |
| Mashing the soup too much | Mash only 1/3 to maintain texture and avoid a soup that is too smooth. |
| Using industrial broth with a lot of sodium | Prefer homemade or read the label! |
| Serve without adjusting the final seasoning. | Always taste before serving! |
🧊 Storage and Reuse
- Refrigerator: Up to 3 days in an airtight container
- Freezer: Can be frozen for up to 2 months
- Reheating: Over medium heat with a little water to restore the creamy texture
🧠 Benefits of Lentils (11 reasons to love them!)
| 💚 Benefit | 🌟 Featured |
|---|---|
| Plant protein source | Ideal for meat-free diets |
| Rich in fiber | Helps the intestine and satiety |
| Low glycemic index | Helps control blood sugar |
| Rich in iron | Prevents anemia |
| Source of potassium | Helps with cardiovascular health |
| Contains folic acid | Important for pregnant women and cellular function |
| Versatile in cooking | It goes well in soups, salads and stews. |
| Magnesium source | Contributes to healthy bones and muscles |
| Economical and accessible | Fits in your pocket without weighing you down |
| Easy to prepare | Quick cooking with pre-sauce |
| Sustainable | Low environmental impact production 🌱 |
📜 The Story Behind the Recipe
Lentils are one of humanity's oldest legumes, cultivated for over 10,000 years in the Fertile Crescent (Middle East region).
Traditionally used in robust soups to face the cold, lentil soup with vegetables combines ancestral simplicity with modern touches — such as partial kneading that provides natural creaminess.
A dish that carries history, flavor and health — all in a single spoonful. 🍵 The creamy version, like this one, is a modern adaptation, focused on health, satiety and comfort.
💬
👉 Did you like this soup? Comment below which version you like best: creamy or more rustic!
📸 Tag us on social media with your photo: @reeducacaoalimentar.com
🔁 Share with those who love healthy and delicious food!
To end your day with joy:
May the comforting warmth of this Creamy Lentil and Vegetable Soup warm not only your body, but your heart as well.
❓ Frequently Asked Questions about Lentil Soup
🌈 Yes! Both work well, but red lentils cook faster and make the soup even creamier.
💧 Yes, it is ideal to soak the food for at least 30 minutes. This improves digestibility and reduces cooking time.
❄️ Of course! Wait for it to cool, store in jars and freeze for up to 2 months.
⚙️ Yes! The soup will be ready in 8 minutes after it starts to pressurize. Then just adjust the seasoning.
🍲 Homemade vegetable broth is ideal. Avoid processed ones with a lot of sodium.
🥕 Yes, but it adds natural sweetness. You can substitute it with pumpkin or sweet potato.
🥬 Yes! Kale and spinach go very well together. Add them at the end of cooking.
It depends on the cooking time and if you mash some of the lentils. You can adjust with more broth.
⚡ Yes, you can, if you want a smoother texture. But the charm is in the rustic creaminess!
👶 Yes! It's a great nutritious option, especially if you blend the vegetables well.
💪 Add grilled tofu, cooked quinoa or even chickpeas at the end of cooking.
🚽 Of course! Rich in soluble fiber, this soup helps a lot with intestinal function.
No, because it has lentils and carrots. But it is balanced and full of nutrients!
🔁 Add a little water and heat over low heat, stirring constantly.
🍱 Yes! It's practical, keeps you feeling well and even tastes better the next day.
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