Winter Vegetable and Lentil Soup (diabetic)
Printed from Inclusive Kitchen — Winter Vegetable and Lentil Soup
As the cold winds of winter blow, there's nothing quite like a warm bowl of soup to comfort the soul. This Winter Vegetable and Lentil Soup is not only hearty and satisfying, but it's also tailored for those watching their sugar and carb intake. With a medley of seasonal vegetables and protein-rich lentils, this soup is a nourishing option that warms you from the inside out.
Historically, lentils have been a staple in various cuisines for thousands of years, prized for their nutritional value and versatility. They were even found in ancient Egyptian tombs! This soup embraces that rich history while adapting to modern dietary needs, making it a perfect fit for anyone looking to enjoy a delicious meal without the guilt.
The beauty of this soup lies in its adaptability. Feel free to swap in your favorite winter vegetables, whether it’s kale, carrots, or parsnips. Just remember, the more colorful your bowl, the more nutrients you’re likely to get! And if you’re worried about leftovers, don’t be; this soup tastes even better the next day, as the flavors meld together beautifully. Just be careful not to let it sit too long—unlike your New Year’s resolutions, this soup won’t last forever!
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 medium carrot, diced
- 2 medium celery stalks, diced
- 3 garlic cloves, minced
- 6 cups vegetable broth
- 14.5 ounces diced tomatoes, no salt added
- 1 cup green lentils, rinsed
- 1 medium zucchini, diced
- 2 cups kale, chopped
- 1 teaspoon thyme, dried
- 1 bay leaf
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Once the oil is shimmering, add 1 chopped medium onion, 2 diced medium carrots, and 2 diced medium celery stalks. Sauté these vegetables for about 5 minutes, or until they begin to soften and the onion turns translucent.
- Add 3 minced garlic cloves to the pot and cook for an additional minute, stirring frequently to prevent burning. Garlic adds a wonderful aroma and depth of flavor to the soup.
- Pour in 6 cups of vegetable broth and 14.5 ounces of diced tomatoes (no salt added). Stir to combine, scraping any bits off the bottom of the pot for extra flavor.
- Add 1 cup of rinsed green lentils, 1 medium diced zucchini, 2 cups of chopped kale, 1 teaspoon of dried thyme, and 1 bay leaf to the pot. These ingredients not only add texture but also pack a nutritional punch.
- Season the mixture with 0.5 teaspoon of salt and 0.25 teaspoon of black pepper. Remember, you can adjust the seasoning later, so start with less and add more if needed.
- Bring the soup to a boil over high heat, then reduce the heat to low and cover the pot. Let it simmer for about 30-35 minutes, or until the lentils are tender but not mushy. Stir occasionally to prevent sticking.
- After the lentils are cooked, remove the bay leaf and taste the soup. Adjust the seasoning with more salt or pepper if necessary. This is your chance to make it just right!
- Stir in 2 tablespoons of lemon juice just before serving. This brightens the flavors and adds a refreshing zing to the soup.
- Serve the soup hot, garnished with a sprinkle of fresh herbs if desired. It pairs wonderfully with a slice of whole-grain bread, but feel free to enjoy it on its own.
- Store any leftovers in an airtight container in the refrigerator for up to 4 days. This soup also freezes well, so consider making a double batch for future meals.
Nutrition (per serving)
- Calories: 180
- Carbs g: 30
- Protein g: 10
- Fat g: 4
- Sugar g: 4
