Nourishing Lentil & Vegetable Soup

Serves 4 - A grounding, gut-loving recipe to gently kick-start the year

Why this works

Lentils provide plant protein and fibre for blood sugar balance and gut health. Vegetables deliver polyphenols and micronutrients that support liver detox pathways. Warm, savoury meals also activate the parasympathetic nervous system, supporting digestion.

Ingredients

1 onion, finely chopped

2 cloves garlic, crushed

1 carrot, diced1 celery stick, diced

1 teaspoon ground cumin

1 teaspoon ground turmeric

1 cup red lentils, rinsed

1 tin chopped tomatoes

1 litre vegetable stock

A handful of spinach or kale

Olive oil, salt and pepper

Optional: a squeeze of lemon and fresh herbs to finish

Method

1. Gently sauté the onion, garlic, carrot and celery in olive oil over a medium heat until softened.

2. Add the cumin and turmeric and stir for around 30 seconds to release the flavours.

3. Add the lentils, chopped tomatoes and vegetable stock. Bring to the boil, then reduce to a simmer and cook for 20 to 25 minutes, until the lentils are soft.

4. Stir in the spinach or kale at the end and season with salt and pepper to taste.

5. Finish with a squeeze of lemon juice and fresh herbs if you like.

Storage

Keeps well in the fridge for up to 3 days in an airtight container. Freezes beautifully for up to 3 months. Defrost overnight and reheat gently on the hob, adding a splash of water or stock if needed.

Nutrition facts (per serving, approx.)

Based on 4 servings

Calories: ~320 kcal. Protein: ~16 g. Fibre: ~14 g. Carbohydrates: ~40 g. Fat: ~9 g. Sugars: ~8 g (naturally occurring from vegetables)

Pairs well with

• A slice of sourdough or seeded wholegrain toast

• A dollop of natural yoghurt or coconut yoghurt for extra creaminess

• A simple side salad with olive oil and lemon

• Leftover roast vegetables stirred through

• An extra drizzle of olive oil and fresh herbs if you want to make it more filling

Thank you for taking the time to read this Nourishing Lentil and Vegetable Soup recipe. love to know if you try it, drop a comment below.

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