Soup's on! Warm up with lentil minestrone soup
When days get shorter and temperatures drop, making soup at home is a great way to warm up the kitchen — and your soul.
A steaming bowl of soup on a cool fall day is perfection, just like slurping ice cream in the heat of July. And when you make it at home, you can avoid the salt, sugar and additives of canned soup or box mixes.
Lentils, full of protein and fiber, are the star of this recipe. These budget-friendly legumes are a good source of nutrients and fiber that keep you feeling full.
This minestrone soup is packed with wholesome vegetables like carrots, zucchini, celery, sweet potatoes and spinach, all simmered together in a savory broth.
Whether you're a cooking enthusiast or new to the kitchen, this recipe is perfect for anyone who wants to warm up with a healthy meal.
Check out our video that walks you through each step of the recipe, from chopping techniques to cooking tips.
Lentil minestrone soup recipe
Ingredients:
1 tablespoon olive or vegetable oil
1 yellow onion, peeled and chopped
2 cloves garlic, peeled and minced
3 carrots, scrubbed and diced into ¾-inch pieces
1 celery stalk, diced into ¼-inch pieces
2 sweet potatoes, scrubbed and diced into ¼-inch pieces
1 zucchini, diced into ¼-inch pieces or 1 cup frozen
2 cups canned low-sodium, diced tomatoes, including liquid — or use fresh tomatoes
½ cup lentils
8 cups of water
1 cube low-sodium chicken bouillon
4 cups kale or spinach, washed and chopped into ¼- to ½-inch pieces
Directions:
- Put a soup pot on the stove over medium-high heat. When hot, add the oil. Add onion and garlic and cook for 7 minutes until golden.
- Add carrots, celery, sweet potato and zucchini, and cook about 10 minutes until slightly tender.
- Add tomatoes, lentils, water and chicken bouillon cube and bring to a boil over high heat. Turn the heat down to low, cover and simmer for 40 minutes.
- Add the kale or spinach and simmer 20 more minutes. Serve right away or cover and refrigerate up to 3 days.
Adapted from whatscooking.fns.usda.gov
This story originally appeared in the fall issue of PA Health, our quarterly full-color magazine filled with wellness tips, inspiring stories and more.
Sign up to have PA Health sent to your mailbox or inbox 4 times a year, for free.
The wellness you need, in a style you’ll love — delivered.
