When it comes to nourishing both your body and your eyes, a well-rounded diet rich in vitamins and minerals is key. This lentil and vegetable soup is not only comforting and delicious, but it’s also packed with nutrients that support good eye health. Lentils are an excellent source of zinc and B vitamins, contributing to proper vision and overall eye function. The vegetables, including carrots and spinach, provide beta-carotene, lutein, and zeaxanthin—nutrients that protect the eyes from oxidative damage and maintain healthy vision as we age. Tomatoes add a dose of Vitamin C, which is crucial for the health of blood vessels in the eyes. Let’s dive into this eye-friendly recipe!
Ingredients
1 cup dried lentils (green or brown), rinsed
1 tablespoon olive oil
1 large onion, finely chopped
2 cloves garlic, minced
2 carrots, diced
2 celery stalks, diced
1 zucchini, diced
1 cup fresh spinach
1 can (14.5 oz) diced tomatoes
6 cups vegetable broth
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1 teaspoon paprika
Salt and pepper to taste
Fresh parsley for garnish (optional)
Instructions
- Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 5 minutes or until softened. Add the garlic and sauté for an additional minute until fragrant.
- Stir in the diced carrots, celery and zucchini. Cook for another 5 minutes, allowing the vegetables to soften slightly.
- Add the ground cumin, turmeric, and paprika to the pot. Stir well, letting the spices coat the vegetables.
- Add the rinsed lentils and vegetable broth to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer for about 25-30 minutes or until the lentils are tender.
- Stir in the diced tomatoes and fresh spinach once the lentils are cooked. Let the soup simmer for 5 minutes until the spinach is wilted.
- Season the soup with salt and pepper to taste. Ladle the soup into bowls, garnish with fresh parsley if desired, and serve hot.
- Enjoy!
