Spanish Lentil Soup (Sopa de Lentejas)
This carrot and lentil soup, as well known as Spanish lentil soup or "Sopa de Lentejas", is an amazing one-pot meal to satisfy the whole family. Easy to prepare, healthy, hearty, and delicious, this plant-based lentil soup has everything you need for a busy-weekday meal.
Servings: 4 people
Calories: 386kcal
Ingredients
- 1 onion
- 1 leek
- 2 garlic cloves
- 1 teaspoon cumin
- 1 teaspoon sweet paprika
- 1 teaspoon coriander
- ½ teaspoon curry powder
- 3 large carrots
- A handful green beans
- 2 tomatoes
- 1 cup dried lentils
- 6 cups vegetable stock or water
- 2 potatoes
- 1 tablespoon white vinegar optional
- 250 g tofu
Instructions
- Finely chop the onion and leek and mince the garlic.
- Heat some oil to medium heat using a large pot. Add the onion and leek and when they start to soften, add the minced garlic and the spices, and stir until fragrant.
- Finely chop the carrots, fresh tomatoes, and green beans and add to the pot. Stir well, cook for a couple of minutes,
- Add a little water to deglaze the pan if needed.
- Add the lentils, and combine well with the rest of the ingredients.
- Pour the vegetable stock, bring to a simmer, and leave cooking for about 20 minutes.
- Add the potatoes and keep cooking until the lentils and potatoes are tender.
- Drizzle some white vinegar to enhance the flavors and serve with some bread or pan-fried tofu.
Tofu
- To prepare the tofu, drain any excess water and cut it into small cubes.
- Using an airtight container, marinade with soy sauce, sweet paprika, and maple syrup. Mix well (shake the airtight container) and leave for about 10 minutes.
- Add some oil to a non-stick pan and cook until the tofu cubes are golden brown.
- Serve on top of the Lentil Soup
Nutrition
Calories: 386kcal | Carbohydrates: 68g | Protein: 22g | Fat: 4g | Saturated Fat: 0.5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 1469mg | Potassium: 1336mg | Fiber: 21g | Sugar: 11g | Vitamin A: 10934IU | Vitamin C: 40mg | Calcium: 171mg | Iron: 7mg