Temperatures are cooling down, and yes, you’ve guessed it, that means a big bowl of comforting soup! Aren’t soups the perfect cold weather food?! This Simple 3 Lentil Soup has been a favourite in my house for many years now. It’s very filling, so comforting, tasty, and with 33 g of proteins per serving, along with fibre, vitamins and minerals, this bowl is packed with nutrition too!
Simple 3 Lentil Soup
This recipe only has a handful of ingredients, is naturally vegan and gluten-free, and you can adapt it based on what you have in your fridge! The carrots could easily be replaced with cubed sweet potatoes or butternut squash. The kale can be replaced with spinach, or Swiss chard.
It’s a nice way to add extra nutrition to your soup, and it’s ok to use a quick shortcut and use those packages of pre-washed baby spinach or baby kale! It’s a great shortcut on a busy weeknight, and it allows you to quickly add some extra greens to your soup. More nutrition and more flavours. Yum! And if you only have 1 or 2 kinds of lentils, just use more of what you have, it’ll tastes just as good.
I usually try to serve my soups with a green salad on the side and a homemade garlic toast on multigrain bread to round up a full balanced meal. You can use vegetable broth or chicken broth if you eat meat (just make sure it’s organic), it’ll taste just as delicious (I’ve done it with water and some spices too).
This Simple 3 Lentil Soup is great to make on a weekday because it doesn’t take long to make, a few minutes to mince the onion and slice the carrots, and then it simmers without supervision for 20-25 minutes, giving you plenty of time to make a green salad, dressing and garlic toasts.
Simple 3 Lentil Soup | Vegan, Gluten-Free
A comforting simple 3 lentil soup recipe, made with a few ingredients in about 30 minutes!
- 5 large organic carrots washed and sliced
- 354 g organic baby kale or baby spinach (1 pre-washed package)
- 1 large onion minced
- 2 cloves of garlic minced (optional)
- 2 Tbsp extra-virgin olive oil
- 1 cup green lentils rinsed
- 1 cup French lentils rinsed
- 1.5 cup red lentils rinsed
- 1 L organic low-sodium vegetable broth or water + 2 low-sodium bouillon cubes
- 1 tsp unrefined sea salt
In a large soup pot, warm the oil on medium heat. Cook onion for 3-4 minutes, add carrots and cook for an additional 3 minutes, add garlic and cook for 1 min, add kale, mix and cook for 1 more minute.
Add the lentils and broth/water, mix, cover, bring to a boil then reduce temperature to medium-low or low and let simmer, covered, for 20-25 minutes. Add salt to soup, mix and serve.
(If you plan this ahead of time, soak all the lentils overnight, up to 12 hours, for better nutrition and easier digestion.)
Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 492kcal | Fat: 7g | Saturated fat: 1g | Sodium: 502mg | Potassium: 1338mg | Carbohydrates: 75g | Fiber: 31g | Sugar: 4g | Protein: 33g | Vitamin A: 14415% | Vitamin C: 80.2% | Calcium: 180% | Iron: 9.6%