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Lentil Soup with Whole Grain Bread Recipe

by AI Chef
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lentil soup with vegetables and whole grain bread

Lentil soup is a classic, heartwarming dish that has been cherished across cultures for centuries. With its rich flavors and comforting texture, it’s no wonder that lentil soup has become a staple in kitchens worldwide. The humble lentil is transformed into a sumptuous and satisfying soup that can be enjoyed in any season.

Lunch is a pivotal meal that bridges the gap between breakfast and dinner. A nutritious lunch not only fuels the body with essential nutrients but also keeps energy levels stable and aids in concentration and productivity throughout the afternoon. Including a balance of proteins, carbohydrates, and fiber, as found in lentil soup with whole grain bread, ensures that you’re getting a wide array of nutrients necessary for optimal health.

A photo of all the ingredients needed for the lentil soup neatly displayed on a wooden kitchen counter

Lentils are a nutritional powerhouse. They are rich in protein, fiber, and various essential nutrients including iron, folate, and manganese. Lentils are also known for their heart health benefits, and their high fiber content can help in managing blood sugar levels.

Whole grains, on the other hand, are a fantastic source of complex carbohydrates. They also contain vital nutrients like fiber, B vitamins, and minerals such as iron, magnesium, and selenium. Including whole grains in your diet can reduce the risk of heart disease, type 2 diabetes, and certain types of cancer.

Combining lentils with whole grains, as in this lentil soup served with whole grain bread, creates a meal that is not only delicious but also packed with nutritional benefits.

Cooking the Soup

Equipment/Tools Needed

List of kitchen equipment and tools required for making lentil soup and serving it with whole grain bread:

  • Large pot or Dutch oven
  • Knife
  • Cutting board
  • Measuring cups and spoons
  • Wooden spoon or spatula for stirring
  • Ladle for serving soup
  • Toaster or oven for warming bread (optional)
  • Bowls for serving
  • Soup spoons
  • Bread knife (if bread is not pre-sliced)
Lentil Soup done

Lentil Soup with Whole Grain Bread

Rating: 5.0/5
( 2 voted )
Serves: 4 Prep Time: Cooking Time: Nutrition facts: 600 calories 10g fat

Ingredients

For Lentil Soup (serves 4):

  • Lentils: 1 cup (dry)
  • Olive oil: 2 tablespoons
  • Onion: 1 medium, chopped
  • Carrots: 2, peeled and diced
  • Celery: 2 stalks, diced
  • Garlic: 3 cloves, minced
  • Tomato paste: 2 tablespoons
  • Diced tomatoes: 1 can (14.5 ounces)
  • Vegetable broth: 4 cups
  • Ground cumin: 1 teaspoon
  • Ground coriander: 1/2 teaspoon
  • Bay leaf: 1
  • Salt: to taste
  • Black pepper: to taste
  • Fresh lemon juice: 2 tablespoons
  • Fresh parsley or cilantro: for garnish

For Serving:

  • Whole grain bread: 2 slices per person

Optional ingredients for added flavor or nutrition:

  • Red pepper flakes: a pinch for some heat
  • Spinach or kale: a handful, added at the end for extra nutrients
  • Grated Parmesan cheese: for garnish

Instructions

  1. Start by rinsing the lentils under cold water. Drain them and set aside.
  2. In a large pot or Dutch oven, heat the olive oil over medium heat. Once the oil is hot, add the chopped onion, carrots, and celery. Cook for about 5-7 minutes, or until the vegetables start to soften.
  3. Add the minced garlic to the pot and cook for another 1 minute, until fragrant.
  4. Stir in the tomato paste and cook for an additional 2 minutes.
  5. Add the diced tomatoes, vegetable broth, lentils, ground cumin, ground coriander, bay leaf, salt, and black pepper to the pot. Bring everything to a boil.
  6. Once boiling, reduce the heat to low and let the soup simmer for about 30-40 minutes, or until the lentils are tender.
  7. While the soup is simmering, taste it and adjust the seasonings as needed. If you're using red pepper flakes, spinach, or kale, add them during the last 5 minutes of cooking.
  8. Once the lentils are cooked and tender, remove the pot from the heat. Take out the bay leaf and discard it. Stir in the fresh lemon juice.
  9. If you like a smoother texture, you can use an immersion blender to partially blend the soup in the pot, leaving some chunks for texture.
  10. Garnish the soup with fresh parsley or cilantro, and grated Parmesan cheese if using.

Instructions for serving the soup with whole grain bread:

  1. While the soup is simmering, you can prepare the whole grain bread. If you prefer it toasted, place the slices of bread in a toaster or oven until they are golden brown.
  2. Slice the bread if it's not pre-sliced. Optionally, you can lightly butter the bread or drizzle it with a bit of olive oil for extra flavor.
  3. Once the soup is ready, ladle it into bowls.
  4. Serve the soup hot, accompanied by the whole grain bread on the side.
  5. Enjoy your nutritious and hearty lentil soup with the crusty and wholesome whole grain bread!

Expert Tips

There are several types of lentils, and each has its unique texture and flavor. Brown or green lentils are excellent for soups as they hold their shape well during cooking. If you prefer a creamier texture, you can use red or yellow lentils, but keep in mind that they break down more during cooking.

Suggestions on alternative ingredients or seasonings:

  • You can add a splash of coconut milk or cream for a richer, creamier texture.
  • For a smoky flavor, add a pinch of smoked paprika.
  • You can also add other vegetables such as zucchini, bell peppers, or potatoes to make the soup heartier.
  • If you like a spicy kick, add some chili powder or hot sauce.

Tips for storing and reheating lentil soup:

  • Lentil soup can be stored in the refrigerator for up to 4-5 days in an airtight container.
  • You can also freeze lentil soup for up to 3 months. Make sure to let it cool completely before transferring it to freezer-safe containers.
  • When reheating, thaw the soup in the refrigerator overnight if frozen, and then warm it over medium heat on the stove. Add a little broth or water if the soup has thickened too much during storage.

Nutritional Information

Detailed nutritional content per serving (calories, macronutrients, vitamins, minerals, etc.):

Note: This is an approximate nutritional content.

  • Calories: 600 kcal
  • Protein: 25g
  • Fat: 10g
  • Carbohydrates: 100g
  • Fiber: 20g
  • Vitamin A: 80% of the Daily Value (DV)
  • Vitamin C: 25% of the DV
  • Iron: 35% of the DV
  • Calcium: 10% of the DV

Frequently Asked Questions

  • Q: Can I use canned lentils instead of dried?
    • A: Yes, you can use canned lentils. They are already cooked, so you will need to reduce the cooking time. Add them towards the end of cooking to heat them through.
  • Q: Can I make this soup in a slow cooker?
    • A: Absolutely! Add all the ingredients to the slow cooker and cook on low for 7-8 hours or on high for 3-4 hours.
  • Q: Is lentil soup gluten-free?
    • A: The soup itself is gluten-free as long as you use gluten-free broth. However, make sure to serve it with gluten-free bread if you are following a gluten-free diet.

Conclusion

This lentil soup with whole grain bread is a nourishing and satisfying lunch option packed with protein, fiber, and essential nutrients. With its hearty lentils, aromatic spices, and fresh vegetables, this soup is both comforting and healthful. Served with the nutty flavor of whole grain bread, it’s the perfect meal to fuel your day.

Dive into a bowl of this delectable lentil soup and savor each bite with a side of crunchy whole grain bread. It’s not just a meal; it’s an experience that nourishes both your body and soul. Enjoy this heartwarming dish and make it a staple in your lunch repertoire. Bon appétit!

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1 comment

Alex July 20, 2023 - 2:47 pm

Great recipe!

Reply