Iron Rich Lentil Soup (plant-based!)
A nutrient-packed soup that’s easy, cozy, and delicious... perfect for low-iron or when you're on your period!
Servings 6
Calories 273kcal
Cost $11
Equipment
Ingredients
- 3 tablespoon oil olive or avocado
- ½ yellow onion diced
- 3 cloves garlic minced
- 1 cup celery diced
- 1 red bell pepper diced
- 1 cup mushrooms chopped
- 1.5 cups green lentils dry
- 2 cups kale chopped & stems removed
- 2 tablespoon tomato paste
- 7 cups vegetable broth or water
- Handful chopped parsley stir in at the end
Spices
- 1 teaspoon turmeric
- 1 teaspoon black pepper
- 2 teaspoon salt
- 1 teaspoon oregano
- 1 teaspoon
- ½ teaspoon paprika
- ½ teaspoon cumin
- 1 teaspoon thyme
Instructions
- In a large soup pot, sauté onion and garlic in oil over medium heat for a few minutes.
- Next, add the celery, mushrooms, and bell pepper. Saute for 15 minutes until the veggies are soft.
- Add lentils, kale, tomato paste, spices, and broth to the pot.
- Stir well and bring to a boil. Cover and reduce to low heat. Cook for another 20 minutes, until the lentils are soft.
- Serve with crusty sourdough! Garnish with fresh parsley and lemon.
Notes
Rinse your dry lentils before adding them to the soup to remove excess starch.
Try to dice all veggies super small so that you don’t get big chunks of vegetable in the soup. You want them to be really small, bite-sized pieces.
I like to serve this soup with a loaf of crusty sourdough!
Nutrition
Calories: 273kcal | Carbohydrates: 38g | Protein: 14g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Sodium: 1937mg | Potassium: 719mg | Fiber: 17g | Sugar: 6g | Vitamin A: 2188IU | Vitamin C: 38mg | Calcium: 71mg | Iron: 5mg
