Lentil & Vegetable Soup

Ingredients

• 1 Tbs (14g) olive oil
• 1 (150g) onion, diced
• 2 (120g) carrots, diced
• 2 (80g) celery stalks, diced
• 3 cloves (10g) garlic, minced
• 1 cup (190g) dried green or brown lentils, rinsed
• 1 can (14.5 oz / 411g) diced tomatoes
• 6 cups (1420g) low-sodium vegetable broth
• 2 cups (60g) chopped kale or spinach
• 1 tsp (2g) ground cumin
• 1 tsp (2g) smoked paprika
• 1 bay leaf
• Salt and pepper, to taste
• Splash of red wine vinegar, to finish

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery, and cook until softened, about 5 minutes.
2. Stir in the garlic and cook for 1 minute, until fragrant.
3. Add the lentils, diced tomatoes, broth, cumin, smoked paprika, and bay leaf. Bring to a boil.
4. Reduce heat and simmer, partially covered, for 25-30 minutes, until the lentils are tender.
5. Stir in the kale or spinach and cook for another 5 minutes, until wilted.
6. Remove the bay leaf, stir in a splash of red wine vinegar, and season with salt and pepper to taste.

Notes

• Why it’s diabetes-friendly: Lentils are a low glycemic-index legume that’s high in both fiber and plant protein — a food group the American Diabetes Association highlights as especially helpful for managing blood sugar. The olive oil adds a healthy fat that further slows digestion and carbohydrate absorption.
• Freezes well for up to 3 months; a great meal-prep option for busy weeks.