There are so many different recipes for lentil soup, but this is a very tasty one that you will definitely want to try. These little and delicate beans are a power house of nutrition. They are low in saturated fat, cholesterol, and sodium. They are also a very good source of protein, iron, copper, phosphorous, and fiber.
This recipe is only 260 calories per serving. There are 7.5 grams of total fat, 1 gram of saturated fat, and 0 grams of trans fat. There are 16 grams of dietary fiber for a big bonus!
This soup works well cooked in a pressure cooker because it helps to soften the lentils to just the right consistency. Consider using an electric pressure cooker to make it simple to prepare. The new electric pressure cookers are so safe and easy to use. Everything is preset so all the worries and problems of the past are taken care of.
- 2 tablespoons of olive oil
- ½ of one large onion
- 4 garlic cloves
- 2 ribs of celery
- 2 large carrots
- 1 teaspoon ground cumin
- 1 tablespoon dried parsley
- 4 cups vegetable broth
- 1 cup dried lentils
- 2 bay leaves
- Salt and pepper to taste
- 5 ounces of fresh spinach
- Chop onion.
- Finely mince garlic.
- Slice celery.
- Cut carrots into bite size pieces.
- Rinse lentils and carefully check them for any foreign debris.
- Wash and chop fresh spinach.
- If you plan on adding browned sausage, cook sausage in pressure cooker and then remove to add later.
- If you plan on adding rice, precook it ahead of time, or use some leftover rice you have saved.
In the pressure cooker, sauté the onions and garlic until translucent.
Add carrots and celery and sauté a few more minutes.
Add cumin and mix well.
Add broth, lentils, and bay leaves.
Close and lock lid on pressure cooker. Bring up to pressure, lower heat to maintain pressure and continue cooking for 20 minutes. Remove from heat until pressure has dissipated and lid will unlock. Check manufacturer’s directions for your pressure cooker and follow them.
Unlock lid of pressure cooker and remove bay leaves.
Add, 5 ounces of fresh spinach after removing pressure cooker lid. Stir until spinach has wilted. I particularly like the baby spinach, but both types’ work well.
Other options: Some of these will add more calories, but being so low in calories initially; they won’t wreck your diet.
Reduced-sodium chicken , beef , or turkey broth can be substituted for vegetable broth. They both work well; the vegetable broth makes the soup an authentic vegan meal.
A really good piece of whole wheat bread is delicious to dunk into this soup.
Add some chopped tomatoes before closing the lid of the pressure cooker.
Add some cooked rice after the pressure cooking is finished. Just make sure it is heated thoroughly before serving.
This is very mild, so add a few extra spices for more flavor or add hot sauce before serving.
After pressure cooking, add some browned sausage.