Soup doesn't get more satisfying than this — thick and richly flavored with savory lentils and vegetables. You'll also be spooning up plenty of nutrition and a whole lot of fiber. Best of all, you can make it once, and enjoy it again and again (pack a thermos for tomorrow's lunch, freeze the rest for later). An immersion blender (a wand-shaped hand blender you can stick right into the pot) makes this recipe extra easy — plus, it'll come in handy for baby-food purees in the months to come.
Ingredients
- 1 Tbsp olive oil
- ½ medium onion, chopped
- 1 large stalk celery, thinly sliced
- 1 medium red bell pepper, chopped
- 1 cup chopped carrots
- 2 garlic cloves, minced (if desired)
- 1 tsp ground cumin
- ½ tsp ground coriander
- 2 tsp fresh thyme leaves
- 2 cups red or green lentils, rinsed
- 2 cans (14½ oz size, or about 4 cups) reduced-sodium chicken broth
- 1 can (14 to 15 oz) diced tomatoes
- 1 large or 2 small (about 1 lb total) sweet potatoes, peeled and cut into ¾-inch cubes
Instructions
- Warm oil in 10-quart Dutch oven or heavy pot over medium heat. Add onion, celery, red pepper, and carrots. Cook 3 minutes, stirring. Add garlic, cumin, coriander, and thyme. Cook 10 minutes, until vegetables soften, stirring often.
- Add lentils, broth, tomatoes, and sweet potatoes. Bring to a boil; reduce heat and simmer 35 to 40 minutes, until potatoes are cooked through, stirring often. Add water, if needed, to bring soup to desired consistency.
- Remove ½ of soup to food processor or blender (or immersion blender); puree until smooth. Stir puree back into pot over low heat, then serve.
Makes 9 cups
Nutritional Information
- 1-cup serving = 230 calories
- Protein: ½ serving
- Vitamin C: 1½ servings
- Green/yellow vegetables: 1 serving
- Whole grains: almost 2 servings
- Fat, fiber, iron: some
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