Description
A hearty and nutritious high-protein vegetable soup packed with lentils, chickpeas, black beans, and a variety of fresh vegetables. This comforting soup is perfect for a wholesome meal, offering a balanced blend of protein and fiber, enhanced with fresh herbs and a hint of lemon for brightness.
Ingredients
Scale
Vegetables
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 2 cups kale, chopped
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 1 cup frozen peas
Legumes
- 1 cup dried lentils, rinsed and drained
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 can (15 ounces) black beans, drained and rinsed
Liquids & Oils
- 1 tablespoon olive oil
- 6 cups vegetable broth
- 2 tablespoons fresh lemon juice
Herbs & Spices
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- Salt and pepper to taste
- 1/4 cup fresh parsley, chopped
Instructions
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add the chopped onion and minced garlic and sauté for 3-4 minutes until the onion becomes translucent, releasing aromatic flavors.
- Add Vegetables: Stir in the diced carrots, celery, and red bell pepper. Continue to sauté for another 5 minutes until the vegetables begin to soften and develop sweetness.
- Simmer Lentils: Pour in the vegetable broth and add the rinsed lentils. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and cook for about 15 minutes to allow the lentils to begin softening.
- Add Beans and Seasoning: Add the drained chickpeas and black beans, along with dried thyme, dried basil, salt, and pepper. Stir well and let the soup simmer uncovered for another 10 minutes to meld flavors.
- Add Remaining Vegetables: Stir in the kale, green beans, and frozen peas. Allow the soup to cook for an additional 5-7 minutes, until all vegetables are tender and the lentils are fully cooked but not mushy.
- Finish with Herbs and Lemon: Remove the pot from heat and stir in the fresh lemon juice and chopped parsley. This adds brightness and a fresh herbal note to the soup.
- Adjust Seasoning: Taste the soup and adjust the seasoning with additional salt or pepper as needed for a balanced flavor.
- Serve: Ladle the soup into bowls and serve hot, optionally garnished with more fresh parsley for an attractive finish.
Notes
- For a creamier texture, lightly mash some of the lentils and beans before adding the kale and other vegetables.
- You can substitute kale with spinach or Swiss chard depending on preference.
- Adding a pinch of red pepper flakes during sautéing brings a mild heat to the soup.
- This soup stores well and often tastes better the next day as flavors meld.
- To make it gluten-free, ensure vegetable broth is certified gluten-free.
- Use low-sodium broth to control salt content and make it even healthier.
