
Spanish Lentil Soup (Sopa de Lentejas)
User Reviews
5.0
9 reviews
Excellent
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
50 mins
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Servings
4 people
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Calories
386 kcal
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Course
Main Course

Spanish Lentil Soup (Sopa de Lentejas)
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This carrot and lentil soup, as well known as Spanish lentil soup or "Sopa de Lentejas", is an amazing one-pot meal to satisfy the whole family. Easy to prepare, healthy, hearty, and delicious, this plant-based lentil soup has everything you need for a busy-weekday meal.
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Ingredients
- 1 onion
- 1 leek
- 2 garlic cloves
- 1 teaspoon cumin
- 1 teaspoon sweet paprika
- 1 teaspoon Coriander
- ½ teaspoon curry powder
- 3 large carrots
- A handful green beans
- 2 tomatoes
- 1 cup dried lentils
- 6 cups vegetable stock or water
- 2 potatoes
- 1 tablespoon white vinegar optional
- 250 g tofu
Instructions
- Finely chop the onion and leek and mince the garlic.
- Heat some oil to medium heat using a large pot. Add the onion and leek and when they start to soften, add the minced garlic and the spices, and stir until fragrant.
- Finely chop the carrots, fresh tomatoes, and green beans and add to the pot. Stir well, cook for a couple of minutes,
- Add a little water to deglaze the pan if needed.
- Add the lentils, and combine well with the rest of the ingredients.
- Pour the vegetable stock, bring to a simmer, and leave cooking for about 20 minutes.
- Add the potatoes and keep cooking until the lentils and potatoes are tender.
- Drizzle some white vinegar to enhance the flavors and serve with some bread or pan-fried tofu.
Tofu
- To prepare the tofu, drain any excess water and cut it into small cubes.
- Using an airtight container, marinade with soy sauce, sweet paprika, and maple syrup. Mix well (shake the airtight container) and leave for about 10 minutes.
- Add some oil to a non-stick pan and cook until the tofu cubes are golden brown.
- Serve on top of the Lentil Soup
Nutrition Information
Show Details
Calories
386kcal
(19%)
Carbohydrates
68g
(23%)
Protein
22g
(44%)
Fat
4g
(6%)
Saturated Fat
0.5g
(3%)
Polyunsaturated Fat
2g
Monounsaturated Fat
1g
Sodium
1469mg
(61%)
Potassium
1336mg
(38%)
Fiber
21g
(84%)
Sugar
11g
(22%)
Vitamin A
10934IU
(219%)
Vitamin C
40mg
(44%)
Calcium
171mg
(17%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 386 kcal
% Daily Value*
Calories | 386kcal | 19% |
Carbohydrates | 68g | 23% |
Protein | 22g | 44% |
Fat | 4g | 6% |
Saturated Fat | 0.5g | 3% |
Polyunsaturated Fat | 2g | 12% |
Monounsaturated Fat | 1g | 5% |
Sodium | 1469mg | 61% |
Potassium | 1336mg | 28% |
Fiber | 21g | 84% |
Sugar | 11g | 22% |
Vitamin A | 10934IU | 219% |
Vitamin C | 40mg | 44% |
Calcium | 171mg | 17% |
Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
9 reviews
Excellent
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