Lentil Soup with Roasted Vegetables
Lentil soup with roasted vegetables is a comforting, hearty dish packed with nutrients and flavor. The combination of tender lentils and caramelized roasted vegetables creates a delicious balance of earthiness and sweetness, making it a favorite for all seasons. Whether you’re looking for a cozy winter meal or a healthy summer dish, this soup is an excellent choice.
Key Ingredients and Flavors
The rich flavor of this soup comes from a combination of aromatic spices, earthy lentils, and the deep, caramelized notes of roasted vegetables. The base ingredients include onions, carrots, celery, garlic, tomatoes, and a blend of spices such as cumin, paprika, and thyme. Adding fresh herbs like parsley or cilantro enhances the overall taste.
Selecting the Best Ingredients
Choosing high-quality ingredients is key to making the best lentil soup. Opt for organic vegetables whenever possible, and select firm, fresh produce. When it comes to lentils, green, brown, or red lentils all work well, though each lends a slightly different texture. Red lentils cook faster and create a creamier consistency, while green and brown lentils hold their shape better.
Ingredients
- 1 cup dried lentils (green, brown, or red)
- 2 carrots, diced
- 2 celery stalks, chopped
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 zucchini, diced
- 1 bell pepper, chopped
- 1 cup cherry tomatoes, halved
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- 1 bay leaf
- Salt and pepper to taste
- Fresh parsley or cilantro for garnish
Instructions for Creating the Dish
- Roast the Vegetables: Preheat the oven to 400°F (200°C). Toss the carrots, zucchini, bell pepper, and cherry tomatoes with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20-25 minutes until they are caramelized and tender.
- Prepare the Soup Base: In a large pot, heat the remaining olive oil over medium heat. Add the onion, celery, and garlic, sautéing until soft and fragrant.
- Add Spices and Lentils: Stir in the cumin, paprika, and thyme. Add the lentils, bay leaf, and vegetable broth. Bring to a boil, then reduce heat and let it simmer for 25-30 minutes until the lentils are tender.
- Combine Everything: Stir in the roasted vegetables and let the flavors meld for another 5-10 minutes.
- Serve and Enjoy: Remove the bay leaf, garnish with fresh parsley or cilantro, and serve hot.
Times, Calories & Servings
- Preparation Time: 15 minutes
- Cooking Time: 40 minutes
- Total Time: 55 minutes
- Servings: 4
- Calories per Serving: Approximately 250-300 kcal
Tips for Achieving the Best Flavors and Textures
- Roast the vegetables properly to enhance their natural sweetness.
- Use homemade vegetable broth for the best depth of flavor.
- Let the soup sit for a while before serving to allow flavors to develop.
- Blend a portion of the soup for a creamier texture while keeping some chunks for variety.
Serving Suggestions
- Serve with a slice of crusty whole-grain bread.
- Top with a dollop of Greek yogurt or coconut cream for added richness.
- Sprinkle with pumpkin seeds or croutons for a crunchy contrast.
Nutritional Information
- Protein: 12g per serving
- Fiber: 10g per serving
- Carbohydrates: 40g per serving
- Fats: 7g per serving
- Vitamins & Minerals: Rich in Vitamin A, Vitamin C, iron, and potassium.
How to Store
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze in individual portions for up to 3 months.
- Reheating: Thaw overnight in the fridge and reheat on the stovetop or microwave.
My Favorite Suggestions for Lentil Soup with Roasted Vegetables
- Add a squeeze of lemon juice just before serving for brightness.
- Stir in some coconut milk for a creamy and slightly sweet variation.
- Mix in cooked quinoa or rice to make it even heartier.
More Soup Recipes You’ll Love:
The Best Variations of Lentil Soup with Roasted Vegetables
- Spicy Version: Add a pinch of red pepper flakes or cayenne.
- Middle Eastern Twist: Add a dash of cinnamon and serve with pita bread.
- Italian Style: Include chopped spinach and finish with grated Parmesan.
Frequently Asked Questions
1. Can I use canned lentils instead of dried?
Yes, but reduce the cooking time as canned lentils are already cooked.
2. Can I make this soup in a slow cooker?
Absolutely! Cook on low for 6-8 hours or on high for 3-4 hours.
3. Can I make this soup oil-free?
Yes, you can sauté the onions and garlic with water or vegetable broth instead of oil.
Conclusion
Lentil soup with roasted vegetables is a delicious, healthy, and versatile dish that can be easily customized to suit different tastes. Whether you’re meal-prepping, looking for a nutritious dinner, or simply craving a comforting bowl of soup, this recipe is sure to satisfy. Enjoy experimenting with flavors and making it your own!
