Beet Lentil Soup

Colorful Comfort: Discover the Ultimate Beet Lentil Soup for a Nutritious Mealtime Treat

Indulge in our vibrant Beet Lentil Soup – a hearty, nourishing dish that brings together the natural sweetness of beets and the earthy richness of lentils. Packed with antioxidants, fiber, and essential nutrients, this soup is a delicious way to boost your health and vitality.

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Why This Recipe Works

The Beet Lentil Soup recipe combines the unique flavors and nutritional profiles of beets and lentils, creating a delectable, wholesome meal.

The sweetness of the beets complements the earthiness of the lentils, while the addition of aromatic spices and herbs enhances the overall taste.

This soup is perfect for those seeking a hearty, nutritious meal that is both vegan and gluten-free.

Beet Lentil Soup

Information about this Beet Lentin Soup

Preparation Time: 20 minutes Cooking Time: 45 minutes Servings: 6 Calories per Serving: 230

Nutrition Facts (per serving):

  • Protein: 12g
  • Fiber: 9g
  • Carbohydrates: 35g
  • Fat: 4g
  • Sodium: 600mg

Ingredients:

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon ground coriander
  • 4 cups vegetable broth
  • 1 cup green or brown lentils, rinsed and drained
  • 3 medium beets, peeled and diced
  • 2 medium carrots, diced
  • 1 bay leaf
  • Salt and pepper, to taste
  • 2 cups chopped kale or spinach
  • 1 tablespoon lemon juice
  • 1/4 cup chopped fresh cilantro or parsley

How to make this soup:

  1. Heat olive oil in a large pot over medium heat. Add onions and cook for 5 minutes, until softened.
  2. Add garlic, cumin, smoked paprika, and coriander, and cook for 1 minute, until fragrant.
  3. Stir in vegetable broth, lentils, beets, carrots, bay leaf, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-35 minutes, until lentils and beets are tender.
  4. Remove the bay leaf, and add kale or spinach. Cook for an additional 5 minutes, until greens are tender.
  5. Stir in lemon juice and fresh cilantro or parsley. Adjust seasoning as needed.
  6. Serve hot, garnished with a dollop of vegan yogurt or sour cream, and a sprinkle of fresh herbs.
beet lentin soup recipe

Chef tips:

  • For added creaminess, blend one-third of the soup before adding the greens.
  • Use red lentils for a smoother texture, but adjust the cooking time as they cook faster.
  • Roast the beets before adding them to the soup for an enhanced flavor.

Beet Lentin Soup recipe

Beet Lentil Soup

Beet Lentin Soup

The Beet Lentil Soup recipe combines the unique flavors and nutritional profiles of beets and lentils, creating a delectable, wholesome meal.
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 6
Calories 230 kcal

Ingredients
  

  • 1 tbsp olive oil
  • ½ onion chopped
  • 2 cloves garlic minced
  • 1 pinch ground cumin
  • ½ tsp smoked paprika
  • ¼ tsp ground coriander
  • 2 cups vegetable broth
  • 2 cups water
  • 1 cup green or brown lentils rinsed and drained
  • 3 medium beets peeled and diced
  • 2 medium carrots diced
  • 1 bay leaf
  • 2 cups chopped kale or spinach
  • 1 tbps lemon juice
  • ¼ cup chopped fresh cilantro or parsley
  • salt and pepper to taste

Instructions
 

  • Heat olive oil in a large pot over medium heat. Add onions and cook for 5 minutes, until softened.
    1 tbsp olive oil, ½ onion
  • Add garlic, cumin, smoked paprika, and coriander, and cook for 1 minute, until fragrant.
    2 cloves garlic, ½ tsp smoked paprika, ¼ tsp ground coriander, 1 pinch ground cumin
  • Stir in vegetable broth, lentils, beets, carrots, bay leaf, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-35 minutes, until lentils and beets are tender.
    2 cups vegetable broth, 2 cups water, 1 cup green or brown lentils, 3 medium beets, 2 medium carrots, 1 bay leaf, salt and pepper
  • Remove the bay leaf, and add kale or spinach. Cook for an additional 5 minutes, until greens are tender.
    2 cups chopped kale or spinach
  • Stir in lemon juice and fresh cilantro or parsley. Adjust seasoning as needed.
    1 tbps lemon juice
  • Serve hot, garnished with a dollop of vegan yogurt or sour cream, and a sprinkle of fresh herbs.
    ¼ cup chopped fresh cilantro or parsley

Notes

Chef Tips:

  • For added creaminess, blend one-third of the soup before adding the greens.
  • Use red lentils for a smoother texture, but adjust the cooking time as they cook faster.
  • Roast the beets before adding them to the soup for an enhanced flavor.

Serving Suggestions and Pairings:

  • Pair this soup with a glass of Pinot Noir or a chilled Riesling.
  • Serve alongside a crusty whole grain bread or a quinoa salad

Benefits of Beets

  1. Rich in Nutrients: Beets are packed with essential vitamins and minerals, such as vitamin C, potassium, and manganese, which contribute to overall health and well-being.
  2. Boosts Heart Health: The high fiber content and nitrates found in beets may help improve blood circulation, lower blood pressure, and reduce the risk of heart disease.
  3. Supports Digestion: Beets are a good source of dietary fiber, which aids in digestion and helps maintain a healthy gut.
  4. Enhances Athletic Performance: Beets contain natural nitrates that can improve stamina and endurance, making them a popular choice among athletes.
  5. Promotes Brain Health: The nitrates in beets may help increase blood flow to the brain, supporting cognitive function and reducing the risk of age-related cognitive decline.
  6. Detoxifies the Body: Beets contain compounds like betalains that support the body’s natural detoxification processes, helping to cleanse the liver and promote overall wellness.
  7. Anti-Inflammatory Properties: The betalains in beets have been found to exhibit anti-inflammatory effects, which can help combat inflammation-related diseases and conditions.
  8. Rich in Antioxidants: Beets contain powerful antioxidants, such as betalains, that protect cells from damage caused by free radicals and support overall immune function.
  9. Supports Weight Loss: Beet Lentil Soup, being high in fiber and low in calories, promotes satiety and can be a delicious addition to a weight loss diet.
  10. Versatility in Recipes: Beets can be easily incorporated into a variety of dishes, including Beet Lentil Soup, offering a vibrant color and unique flavor that can elevate your culinary creations.

Beneits of lentis

  1. High in Protein: Lentils are an excellent plant-based protein source, making them an ideal choice for vegetarians, vegans, or those looking to reduce meat consumption.
  2. Rich in Fiber: Lentils are packed with dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining healthy cholesterol levels.
  3. Supports Heart Health: The high fiber content, potassium, and folate found in lentils contribute to lowering blood pressure and reducing the risk of heart disease.
  4. Aids Weight Loss: Lentils are low in calories and high in fiber, which can help increase satiety, making them a great addition to weight loss diets.
  5. Stabilizes Blood Sugar: Lentils have a low glycemic index and can help regulate blood sugar levels, making them suitable for people with diabetes or those looking to manage their blood sugar.
  6. Rich in Essential Nutrients: Lentils are an excellent source of essential minerals like iron, magnesium, and zinc, which support various bodily functions and overall health.
  7. Boosts Energy Levels: Lentils, being rich in iron, can help combat fatigue and increase energy levels by supporting the transportation of oxygen throughout the body.
  8. Gluten-Free: Lentils are a naturally gluten-free food, making them a nutritious and safe option for people with celiac disease or gluten sensitivity.
  9. Environmentally Friendly: Growing lentils requires less water and has a smaller carbon footprint compared to other protein sources, making them an eco-friendly food choice.
  10. Versatile in Recipes: Lentils can be incorporated into a wide variety of dishes, such as soups, salads, and stews, allowing for endless culinary possibilities that cater to diverse taste preferences.

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