Cooking Time
40 Mins
Category
lunch
Lentil and Vegetable Soup
Why it helps
Lentils are a good source of plant protein, fibre, and iron, which can contribute to steady energy and support increased iron needs during menstruation. Carrots and celery add fibre and antioxidants, and pairing this soup with a source of vitamin C, such as a squeeze of lemon or a side salad, can help support iron absorption. This soup fits well into a budget-friendly, lower glycaemic lunch pattern.
Ingredients
1 tablespoon olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
1 clove garlic, minced
1 1/2 cups dry brown or green lentils, rinsed
5 cups vegetable stock
1 bay leaf
1 teaspoon dried thyme
1 tablespoon tomato paste
1 tablespoon apple cider vinegar or lemon juice
Salt, to taste
Black pepper, to taste
Fresh parsley, chopped, for garnish
Methods
Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery, and cook for 5 to 6 minutes until softened.
Add the garlic and cook for 1 minute until fragrant.
Stir in the lentils, vegetable stock, bay leaf, thyme, and tomato paste. Bring to a boil.
Reduce the heat and simmer, partially covered, for 25 to 30 minutes, until the lentils are tender.
Remove the bay leaf. Stir in the apple cider vinegar or lemon juice.
Season with salt and pepper to taste.
Ladle into bowls and garnish with fresh parsley before serving.