Spanish Lentil Soup
Lentils are packed with fiber and protein, helping keep you full and energized longer.
You don't want to miss out on this delicious meal by Chef Carine. Every bite is just as delicious as the first one!
Ingredients
- 1 Tbsp. extra virgin olive oil
- 1 lb. Pardina lentils
- 1 stalk celery
- 1 red bell pepper
- 1 cup yellow onion
- 2 medium yellow potatoes
- 2 large carrots, chopped
- 2 cloves garlic, minced
- 1 (8 oz) can tomato sauce
- 4 cups low-sodium chicken broth
- 4 cups water
- pinch of salt and pepper
- 1 tsp paprika
- ½ tsp ground cumin
- 2 Tbsp. fresh parsley
Instructions
- Rinse lentils under cold water in a strainer with fine mesh and set aside.
- Wash and prepare vegetables. Chop bell pepper, onion, carrots, and potatoes into bite-size pieces. Dice celery and mince garlic. Set potatoes aside for later.
- Heat 1 Tbsp. olive oil in a medium pot over medium heat. Add celery, peppers, onions, and carrots. Cook about 7 minutes, stirring occasionally, until vegetables begin to soften.
- Add garlic, salt, black pepper, paprika, and cumin. Cook about 30 seconds until fragrant. Stir in tomato sauce and simmer 2–3 minutes.
- Add chicken broth, water, and lentils. Bring to a boil, then reduce heat to medium-low, cover, and simmer about 25 minutes, stirring occasionally, until lentils are almost tender.
- Stir in potatoes, cover, and cook 15–20 minutes until potatoes are tender.
- Transfer ½ cup soup to a blender and blend until smooth. Stir the puréed soup back into the pot to thicken the broth.
- Divide soup into bowls, garnish with fresh parsley, and serve.
Get Your Kids Involved
For this week’s recipe, your child can help:
- Wash the vegetables
- Use a kid-safe knife to cut soft veggies (like carrots)
- Measure and rinse lentils
- Stir the pot with help
- Add spices and seasonings
- Open and rinse canned ingredients
- Set the table
Healthy Tips
- This soup is a great way to eat more vegetables
- Beans and lentils are a low-cost healthy protein
- Thow in any extra veggies you have at home like green beans or spinach for an additional nutrition boost
- Rinse canned items to lower sodium
- Store your leftovers in an airtight container in the fridge for up to 4 days
