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Why You'll Love This low calorie one pot lentil and root vegetable soup for cold evenings
- Easy to Make: This recipe requires minimal preparation and can be cooked in under an hour, making it perfect for busy weeknights.
- Healthy and Nutritious: This soup is packed with protein, fiber, and vitamins, making it an excellent option for a healthy and balanced diet.
- Customizable: You can easily customize this recipe to suit your tastes by adding or substituting different vegetables, spices, and herbs.
- Cost-Effective: This recipe is budget-friendly and makes a large batch of soup, which can be refrigerated or frozen for later use.
- Comforting and Delicious: The combination of tender lentils and root vegetables creates a comforting and satisfying flavor profile that's perfect for cold winter nights.
- One Pot Wonder: This recipe can be cooked in a single pot, making cleanup a breeze and reducing the risk of kitchen chaos.
- Perfect for Meal Prep: This soup can be made ahead of time and refrigerated or frozen for up to 5 days, making it an excellent option for meal prep and planning.
- Versatile: This recipe can be served as a main course, side dish, or even as a snack, making it a versatile addition to your culinary repertoire.
Ingredient Breakdown
The key ingredients in this recipe are red or green lentils, onion, garlic, carrots, celery, and diced tomatoes. The lentils provide a boost of protein and fiber, while the onion, garlic, carrots, and celery add natural sweetness and depth of flavor. The diced tomatoes contribute a burst of juicy acidity and a pop of color to the dish. When selecting these ingredients, choose fresh and high-quality options to ensure the best flavor and texture. For the lentils, you can use either red or green, depending on your preference. Red lentils cook more quickly and have a softer texture, while green lentils retain their shape and have a slightly firmer texture.
How to Make low calorie one pot lentil and root vegetable soup for cold evenings
Finely chop 1 large onion and 3 cloves of garlic. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onion and garlic and cook until they're softened and translucent, about 5 minutes.
Add 2 medium carrots, peeled and chopped, and 2 stalks of celery, chopped, to the pot. Cook for an additional 5 minutes, stirring occasionally, until the vegetables are tender.
Add 1 cup of red or green lentils, rinsed and drained, and 4 cups of vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
Add 1 can of diced tomatoes, 14.5 oz, to the pot. Stir to combine and continue to simmer for an additional 10-15 minutes, or until the soup has thickened slightly.
Season the soup with salt and pepper to taste. Serve hot, garnished with chopped fresh herbs, if desired.
If you prefer a smoother soup, you can blend a portion of the soup in a blender or with an immersion blender. Return the blended soup to the pot and stir to combine.
Tips for Perfect Results
Choose fresh and high-quality ingredients to ensure the best flavor and texture. This is especially important for the lentils, as old or low-quality lentils can be tough and unappetizing.
Lentils can become mushy and unappetizing if overcooked. Check the lentils frequently during the cooking process and remove the pot from the heat when they're tender but still retain some texture.
Aromatics like onion, garlic, and celery add a depth of flavor to the soup that's hard to replicate with other ingredients. Take the time to sauté these ingredients until they're softened and fragrant before adding the lentils and broth.
This recipe is a great base for experimentation with different spices and herbs. Try adding a pinch of cumin, a sprinkle of paprika, or a handful of chopped fresh herbs to give the soup a unique flavor profile.
This soup is a great base for a meal, but it can be made even heartier with the addition of some crusty bread, a side salad, or a dollop of yogurt or sour cream. Experiment with different combinations to find your favorite way to enjoy the soup.
Common Mistakes to Avoid
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Using Old or Low-Quality Lentils:
Fix: Always choose fresh and high-quality lentils to ensure the best flavor and texture. If you're unsure about the quality of your lentils, it's better to err on the side of caution and start with a new batch.
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Not Sautéing the Aromatics:
Fix: Take the time to sauté the aromatics until they're softened and fragrant. This step is crucial for developing the depth of flavor in the soup.
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Overcooking the Lentils:
Fix: Check the lentils frequently during the cooking process and remove the pot from the heat when they're tender but still retain some texture. Overcooking the lentils can result in a mushy and unappetizing texture.
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Not Seasoning the Soup:
Fix: Don't forget to season the soup with salt and pepper to taste. You can also experiment with different spices and herbs to find the perfect flavor combination.
Variations & Substitutions
Add a diced jalapeño or serrano pepper to the pot for an extra kick of heat. You can also add a sprinkle of red pepper flakes for added spice.
Roast the vegetables in the oven before adding them to the pot for added depth of flavor. Simply toss the chopped vegetables with olive oil, salt, and pepper, and roast at 425°F (220°C) for 20-25 minutes, or until tender and lightly browned.
Add sliced sausage, such as andouille or kielbasa, to the pot for added protein and flavor. You can also add diced ham or bacon for a smoky flavor.
Replace the chicken broth with vegetable broth and omit any animal products, such as honey or yogurt. You can also add a splash of non-dairy milk, such as almond or soy milk, for added creaminess.
Storage & Make-Ahead
The soup can be stored at room temperature for up to 2 hours. After 2 hours, it's best to refrigerate or freeze the soup to prevent bacterial growth.
The soup can be stored in the refrigerator for up to 5 days. Allow the soup to cool completely before refrigerating, and reheat it to an internal temperature of 165°F (74°C) before serving.
The soup can be frozen for up to 3 months. Allow the soup to cool completely before freezing, and thaw it overnight in the refrigerator before reheating. You can also freeze individual portions of the soup for easy meal prep.
Frequently Asked Questions
Can I make this soup ahead of time?
Yes! You can prepare this soup up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I freeze this soup?
Yes! This soup freezes beautifully. Allow the soup to cool completely before freezing, and thaw it overnight in the refrigerator before reheating. You can also freeze individual portions of the soup for easy meal prep.
What type of lentils should I use?
You can use either red or green lentils for this recipe. Red lentils cook more quickly and have a softer texture, while green lentils retain their shape and have a slightly firmer texture. Choose the type of lentil that suits your preference.
Can I add other vegetables to the soup?
Yes! This soup is a great base for experimentation with different vegetables. Try adding diced bell peppers, chopped kale, or sliced mushrooms to the pot for added flavor and nutrition.
Is this soup vegan?
No, this soup is not vegan as written. However, you can easily make it vegan by replacing the chicken broth with vegetable broth and omitting any animal products, such as honey or yogurt. You can also add a splash of non-dairy milk, such as almond or soy milk, for added creaminess.
Can I make this soup in a slow cooker?
Yes! This soup can be made in a slow cooker. Simply sauté the aromatics and cook the lentils in the slow cooker with the remaining ingredients. Cook on low for 6-8 hours or high for 3-4 hours.
Can I serve this soup as a main course?
Yes! This soup is hearty and filling, making it perfect as a main course. Serve it with a side of crusty bread or a green salad for a satisfying meal.
low calorie one pot lentil and root vegetable soup for cold evenings
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups mixed root vegetables (such as carrots, potatoes, and parsnips), peeled and chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 cups vegetable broth, low sodium
- 1 can (14.5 oz) diced tomatoes, low sodium
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley, chopped (optional)
Instructions
- Step 1: Heat the oil in a large pot. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Step 2: Add the garlic and cook for 1 minute. Add the minced garlic and cook for 1 minute, until fragrant.
- Step 3: Add the root vegetables and cook for 5 minutes. Add the chopped root vegetables and cook for 5 minutes, until they start to soften.
- Step 4: Add the lentils, broth, diced tomatoes, thyme, and rosemary. Add the rinsed lentils, vegetable broth, diced tomatoes, dried thyme, and dried rosemary. Season with salt and pepper to taste.
- Step 5: Bring to a boil and then simmer. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
- Step 6: Serve hot, garnished with parsley if desired. Serve the soup hot, garnished with chopped fresh parsley if desired.
- Step 7: Store leftovers in the refrigerator for up to 3 days. Store any leftovers in the refrigerator for up to 3 days. Reheat gently before serving.
- Step 8: Freeze for up to 2 months. The soup can also be frozen for up to 2 months. Thaw overnight in the refrigerator and reheat gently before serving.
Recipe Notes
- Storage tip: Let the soup cool completely before refrigerating or freezing to prevent the growth of bacteria.
- Make ahead: The soup can be made ahead and refrigerated for up to 3 days or frozen for up to 2 months.
- Substitution: You can substitute other root vegetables, such as turnips or rutabaga, for the carrots and parsnips.
- Pro tip: Use a high-quality vegetable broth for the best flavor.
- Variation: Add some heat to the soup by adding a diced jalapeno pepper or a sprinkle of red pepper flakes.
- Nutrition tip: This soup is high in fiber and protein, making it a nutritious and filling option for a cold winter's night.
