One-Pot Lentil & Summer Vegetable Soup
Lentils are a filling source of plant protein and fiber that cook fast with no soaking. Paired with carrots and sweet potato, this soup delivers a big dose of vitamin A for eye and immune health. Easy to stretch this further with shredded chicken.
Ingredients
Method
- Saute the Aromatics: Warm the oil or butter in a large pot over medium heat . Add the onion and cook 3-4 minutes until soft. Stir in the garlic and cook for 30 seconds.
- Add the Lentils & Spices: Pour in the rinsed lentils, cumin, and oregano. Stir to coat, about 1 minute.
- Add the Vegetables & Liquid: Add the carrots, potatoes, squash, and water or broth. Stir and bring to a boil.
- Simmer: Reduce heat to low, cover partially, and simmer 20-25 minutes, until the lentils and vegetables are tender, stirring occasionally.
- Add the Chicken (optional): Stir in the shredded chicken and warm through, 2-3 minutes.
- Finish and Serve: Taste and adjust salt and pepper. Top with fresh cilantro and a squeeze of lime
Notes
One pot, one burner: everything cooks start to finish in a single pot- great for hot plates, camp stoves, or shared kitchens.
No soaking needed: Lentils cook quickly with no overnight soak.
Key nutrients
- Vitamin A
- Iron
- Fiber
- Protein
- Skip the soak: Lentils are ready to cook straight from the bag, just give them a rinse.
- Go for Orange: The deep color of carrots and sweeet potato means more vitamin A for your eyes and immune system.
- Yogurt over cream: A spoonful of plain yogurt adds protein and probiotics for less fat than sour cream