I love when I can make yummy food that also falls under healthy categories, like this versatile soup that’s also vegan. Packed full of soft veggies and lentils, it delivers dietary fiber while being easy on the digestive system.
Lentils are an excellent source of folate, copper, phosphorus, manganese, iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6. Nestled in this hearty soup, they taste like a soft autumn day in Tuscany.
Souper Italian Lentil Stew
Veggies
- 1 Vidalia Onion, diced
- 3-4 Garlic Cloves, minced
- 3-4 Celery Stalks, diced
- 5-6 Large Carrots, chopped
(Optional)
- Large Handful Fresh Green Beans, broken
- Corn Kernels cut from 2 cobs
- 2-3 Cups Spinach, lightly chopped
Dried Goods
- 1 cup Lentils
(Optional)
- 1/2 cup Quinoa (add additional cup of water)
- 2-3 tbs Chia Seeds
- 1/2 cup Nutritional Yeast
Canned Goods
- 8 cups Veggie Stock
- 15oz Diced Tomatoes
- 8oz Tomato Paste
- 2 cans Great Northern Beans
Spices
- 1 tbs Thyme
(Optional)
- 2 tbs Paprika
- 1/2 tbs Turmeric
- Ground Cayenne Pepper
- Salt
Directions
Over medium heat in a large stock pot, sauté onions and celery in oil of choice until transparent and soft. Add garlic and sauté for an additional 2-3 minutes. Add all veggies except spinach, 6 cups stock, diced tomatoes, tomato paste, 1 can of beans, and spices. Rinse 1 can of beans and puree with 2 cups of stock. Add puree to pot. Bring to a simmer and partially cover, mixing occasionally. Cook until veggies are desired tenderness. Add lentils and any other dried goods. Allow to cook for additional 20 minutes. Add optional spinach. Enjoy!