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–+ servings
Healthy Soup

Savor This Healthy Soup: A Cozy Hug in a Bowl

This Healthy Soup is a comforting blend of lentils and roasted vegetables, perfect for a nourishing meal.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 cups
Course: Soup
Cuisine: Healthy
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Roasted Vegetables
  • 1 cup diced sweet potato adds natural sweetness and creamy texture
  • 1 tablespoon olive oil enhances flavor
For the Soup Base
  • 1 medium onion brings sweet and savory base flavor
  • 2 medium carrots adds sweetness and vibrant color
  • 2 stalks celery provides earthiness and crunch
  • 2 cloves garlic infuses aromatic essence
For the Seasoning
  • 1 teaspoon cumin adds nutty spice
  • ½ teaspoon turmeric packs anti-inflammatory benefits
  • ¼ teaspoon cayenne pepper optional heat
For the Soup Composition
  • 1 cup red lentils powerhouse of protein and fiber
  • 4 cups vegetable broth fragrant base
  • 1 can diced tomatoes contributes acidity
  • 2 cups fresh spinach adds nutritional boost
For Seasoning
  • 1 teaspoon salt balances flavors
  • ½ teaspoon black pepper adds warmth and bite

Equipment

  • baking sheet
  • large pot
  • Dutch oven

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C). Toss diced sweet potato with olive oil, salt, and pepper. Roast for 20-25 minutes until tender.
  2. In a pot, heat olive oil over medium heat. Sauté onion, carrots, and celery for 5-7 minutes until softened.
  3. Stir in garlic, cumin, turmeric, and cayenne pepper. Cook for 1-2 minutes until fragrant.
  4. Add red lentils, vegetable broth, and diced tomatoes to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes.
  5. Fold in roasted sweet potatoes and spinach. Cook for an additional 2-3 minutes until spinach wilts. Season with salt and pepper to taste.

Nutrition

Serving: 1cupCalories: 300kcalCarbohydrates: 45gProtein: 12gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 4500IUVitamin C: 25mgCalcium: 80mgIron: 3mg

Notes

This soup can be frozen for up to 3-4 months. Leave out spinach until reheating for best texture.

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