Are you looking for quick dinner ideas that are also healthy and satisfying? Look no further! This vibrant and flavorful recipe for clean eating soup is perfect for a busy weeknight. It’s packed with fresh vegetables, lean protein, and wholesome ingredients, making it a guilt-free way to enjoy a delicious and nutritious meal. This easy recipe is perfect for homemade cooking and is easily adaptable to your tastes. It’s one of the best recipes for anyone aiming for a healthier lifestyle without sacrificing flavor.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth (low sodium preferred)
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 cup green lentils, rinsed
- 1 cup chopped kale or spinach
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt and pepper to taste
- Optional: 1/2 cup cooked chicken or chickpeas for added protein
Instructions:
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Sauté the vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes. Add the garlic and cook for another minute until fragrant.
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Add the liquids and lentils: Pour in the vegetable broth and diced tomatoes. Stir in the lentils, oregano, and basil. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
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Stir in greens: Add the kale or spinach during the last 5 minutes of cooking time. Stir well to combine and allow the greens to wilt.
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Season and serve: Season the soup with salt and pepper to taste. If using, add cooked chicken or chickpeas during the last few minutes of cooking. Serve hot and enjoy!
Tips for the Best Clean Eating Soup:
- Use fresh vegetables: Fresh vegetables will give your soup the best flavor and nutritional value.
- Don't overcook the lentils: Overcooked lentils can become mushy. Cook them until they are tender but still hold their shape.
- Adjust seasonings to your liking: Feel free to adjust the amount of herbs and spices to your preference. A dash of red pepper flakes adds a nice kick!
- Make it ahead: This soup tastes even better the next day! Make a big batch and enjoy it throughout the week for easy healthy meals.
Variations:
- Spicy soup: Add a pinch of red pepper flakes or a dash of your favorite hot sauce for a spicy kick.
- Creamy soup: Stir in a dollop of plain Greek yogurt or a splash of coconut milk before serving for a creamier texture.
- Hearty soup: Add other vegetables like zucchini, bell peppers, or mushrooms. Adding a cup of cooked quinoa also boosts the protein content and adds a nice texture.
- Vegetarian/Vegan: This recipe is naturally vegetarian. To make it vegan, ensure your vegetable broth is vegan-friendly.
Nutritional Information (per serving, without added protein):
- Calories: Approximately 200
- Protein: Approximately 10g
- Fat: Approximately 5g
- Carbohydrates: Approximately 30g
- Fiber: Approximately 10g
This clean eating soup recipe is a simple yet delicious way to incorporate more vegetables and healthy ingredients into your diet. It's a perfect example of easy recipes that deliver big on flavor and nutrition. Enjoy this healthy and satisfying meal as part of your healthy eating journey! This is undoubtedly one of the best recipes for a quick and wholesome dinner.