Lentil Soup with Veggies

Lentil Soup with Veggies: A Hearty Gluten-Free Lentil Soup Recipe

Have you ever wondered if a simple bowl of soup could be both incredibly delicious and packed with nutrients? Look no further than this mouthwatering gluten-free lentil soup recipe! This hearty dish combines the earthy goodness of lentils with a medley of vibrant vegetables, creating a satisfying meal that’s perfect for any occasion.

Whether you’re following a gluten-free diet or simply looking for a wholesome, comforting meal, this vegetarian GF soup is sure to become a staple in your kitchen. Let’s dive into the ingredients and steps to create this delectable dish!

Ingredients List

2 cups dried green or brown lentils, rinsed
1 large onion, diced
3 carrots, chopped
2 celery stalks, sliced
4 cloves garlic, minced
1 can (14.5 oz) diced tomatoes
6 cups vegetable broth (ensure it’s gluten-free)
2 bay leaves
1 tsp dried thyme
1 tsp ground cumin
Salt and pepper to taste
2 cups fresh spinach or kale, chopped
2 tbsp olive oil
1 lemon, juiced

For a twist, consider substituting butternut squash for carrots or adding a pinch of smoked paprika for extra depth. The beauty of this gluten-free lentil soup lies in its versatility!

Timing

Preparation time: 15 minutes
Cooking time: 40 minutes
Total time: 55 minutes

This recipe takes just 55 minutes from start to finish, which is approximately 30% faster than traditional lentil soup recipes. Perfect for busy weeknights or meal prep Sundays!

Step-by-Step Instructions

Step 1: Sauté the Aromatics

Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery, cooking for 5-7 minutes until softened. Stir in minced garlic and cook for another minute until fragrant.

Step 2: Add Lentils and Seasonings

Pour in the rinsed lentils, diced tomatoes, vegetable broth, bay leaves, thyme, and cumin. Stir to combine all ingredients thoroughly.

Step 3: Simmer the Soup

Bring the mixture to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender. Stir occasionally to prevent sticking.

Step 4: Add Greens and Final Touches

Remove bay leaves. Stir in chopped spinach or kale and let it wilt for 2-3 minutes. Add lemon juice, salt, and pepper to taste. Adjust seasoning if needed.

Step 5: Serve and Enjoy

Ladle the hot soup into bowls. For an extra touch, drizzle with a bit of olive oil or sprinkle with fresh herbs before serving.

Nutritional Information

Per serving (based on 6 servings):

Calories: 280
Protein: 15g
Carbohydrates: 45g
Fiber: 18g
Fat: 5g
Sodium: 580mg (varies based on broth used)

This gluten-free lentil soup is not only delicious but also nutritionally dense. It provides 36% of your daily fiber needs and is an excellent source of plant-based protein, making it a perfect choice for those following a vegetarian or vegan diet.

Healthier Alternatives for the Recipe

To make this already nutritious soup even healthier, consider these modifications:

Use low-sodium vegetable broth to reduce overall sodium content
Add a handful of quinoa for extra protein and texture
Incorporate turmeric for its anti-inflammatory properties
Swap regular olive oil for avocado oil for a boost of healthy fats

Serving Suggestions

Elevate your soup experience with these creative serving ideas:

Top with a dollop of Greek yogurt or cashew cream for added creaminess
Serve alongside gluten-free crackers or toasted gluten-free bread
Garnish with fresh cilantro or parsley for a pop of color and flavor
Pair with a crisp green salad for a complete meal

Common Mistakes to Avoid

Overcooking the lentils: This can lead to a mushy texture. Keep an eye on them and test for doneness regularly.
Underseasoning: Lentils absorb a lot of flavor, so don’t be shy with your spices and salt.
Skipping the acid: The lemon juice at the end brightens the flavors significantly. Don’t omit this step!
Using non-gluten-free broth: Always double-check your broth to ensure it’s gluten-free if you’re cooking for those with celiac disease or gluten sensitivity.

Storing Tips for the Recipe

This soup stores beautifully, making it perfect for meal prep:

Refrigerate in an airtight container for up to 5 days
Freeze portions in freezer-safe containers for up to 3 months
When reheating, add a splash of water or broth to thin if needed
For best flavor, add fresh lemon juice and herbs after reheating

Conclusion

This hearty and nutritious gluten-free lentil soup is more than just a meal; it’s a comforting bowl of goodness that nourishes both body and soul. Packed with protein, fiber, and an array of vegetables, it’s a versatile dish that can be easily customized to suit your taste preferences.

We’d love to hear about your experience with this recipe! Did you try any variations? Share your thoughts and photos in the comments below. And don’t forget to explore our other gluten-free recipes for more delicious meal ideas!