Vegan Spanish-Style Lentil Soup

Introduction

Discover the robust flavors of Spain with this hearty and nutritious Vegan Spanish-Style Lentil Soup. This recipe combines the rich, smoky taste of paprika with the wholesome goodness of lentils and vegetables, creating a satisfying and flavorful dish that is perfect for any meal. Ideal for those following a plant-based diet, this soup is not only delicious but also packed with essential nutrients.

Ingredients

  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 2 garlic cloves, minced
  • 1 red bell pepper, diced
  • 1 carrot, diced
  • 2 celery stalks, diced
  • 1 large tomato, diced (or 1 cup canned diced tomatoes)
  • 1 cup brown or green lentils, rinsed and drained
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon turmeric (optional, for color)
  • 4 cups vegetable broth
  • 1 bay leaf
  • 1 cup chopped kale or spinach
  • Salt and pepper to taste
  • 1 tablespoon red wine vinegar (optional, for a tangy finish)
  • Chopped fresh parsley or cilantro (for garnish, optional)

Instructions

  1. Preparation: Begin by gathering all ingredients and preparing them as described. Finely chop the onion, mince the garlic, dice the red bell pepper, carrot, and celery, and chop the tomato. Rinse and drain the lentils.
  2. Sauté Onions: In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped onion and cook, stirring frequently, until it becomes translucent and begins to soften, about 5 minutes.
  3. Add Garlic: Once the onion is ready, add the minced garlic to the pot. Sauté for an additional minute until the garlic becomes fragrant, being careful not to let it burn.
  4. Incorporate Vegetables: Stir in the diced red bell pepper, carrot, and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables start to soften and the flavors meld together.
  5. Tomato and Spices: Add the diced tomato to the pot. Cook for 2-3 minutes until the tomato begins to break down. Then, add 1 teaspoon of smoked paprika, 1/2 teaspoon of ground cumin, 1/2 teaspoon of dried oregano, and 1/4 teaspoon of turmeric (if using). Stir well to coat the vegetables with the spices.
  6. Add Lentils and Broth: Pour 4 cups of vegetable broth into the pot and stir in the rinsed lentils. Add 1 bay leaf to the pot. Bring the mixture to a boil over high heat.
  7. Simmer: Once boiling, reduce the heat to low. Cover the pot and let it simmer for 30-40 minutes. Stir occasionally and check the consistency. Add more broth if needed to achieve your desired consistency.
  8. Add Greens: After the lentils are tender, stir in 1 cup of chopped kale or spinach. Cook for an additional 5 minutes until the greens are wilted and well incorporated into the soup.
  9. Season and Finish: Remove the bay leaf from the pot. Season the soup with salt and pepper to taste. If desired, stir in 1 tablespoon of red wine vinegar for a tangy flavor boost.
  10. Garnish and Serve: Ladle the soup into bowls. Garnish with chopped fresh parsley or cilantro if desired. Serve hot.

Nutritional Information

  • Serving Size: 1 cup
  • Calories: 180
  • Protein: 10g
  • Carbohydrates: 30g
  • Fiber: 10g
  • Fat: 3g
  • Sodium: 700mg (varies based on broth used)
  • Sugar: 5g

SmartPoints (WW) Information

This Vegan Spanish-Style Lentil Soup is a great choice for those following the Weight Watchers (WW) program due to its low SmartPoints value:

  • SmartPoints Value: 4 points per serving (1 cup)
  • ZeroPoint Foods: Lentils and most vegetables are considered ZeroPoint foods, making this soup a great addition to a healthy eating plan.

Useful Information

  1. Meal Prep: This soup stores well in the refrigerator for up to 5 days, making it a perfect option for meal prepping. It can also be frozen for up to 3 months. To freeze, let the soup cool completely before transferring it to airtight containers or freezer bags.
  2. Variations: Feel free to customize this recipe by adding other vegetables such as zucchini or sweet potatoes. For extra protein, consider adding a cup of cooked quinoa or a handful of chopped nuts.
  3. Serving Suggestions: This soup pairs wonderfully with a side of crusty whole-grain bread or a simple green salad. For added flavor, you can sprinkle some vegan cheese on top before serving.
  4. Health Benefits: Lentils are a great source of plant-based protein and fiber, which can aid in digestion and help maintain a healthy weight. The vegetables in this soup add a range of vitamins and minerals essential for overall health.

Conclusion

This Vegan Spanish-Style Lentil Soup is not only a nourishing and satisfying meal but also a versatile and easily adaptable recipe. Whether you’re enjoying it as a cozy dinner or preparing it for meal prep, it’s sure to become a staple in your kitchen. Enjoy the rich flavors and health benefits of this delicious and wholesome soup!