Green Lentil Soup
Green Lentil Soup is a nutritious and hearty soup that's packed with protein and fiber. Perfect for growing children, this soup combines the earthy flavors of green lentils with the familiar comfort of tiny pasta shapes. The lentils provide essential nutrients while the orzo adds a pleasant texture that kids enjoy. This soup is not only healthy but also budget-friendly and filling. It's an excellent way to introduce legumes to children's diets in a form they're likely to enjoy. The soup can be made thicker or thinner by adjusting the water amount to suit your family's preference.
Nutrition Information
High Fiber
Low Fat
Iron Source
Low Calorie
140kcal
Calories
9g
Protein
24g
Carbohydrates
2g
Fat
8g
Fiber
3.5mg
Iron
1.8
zinc
180
folic acid
380mg
Potassium
45
magnesium
Ingredients
- 2 cups green lentils
- 4 tablespoons vegetable oil
- 2 liters hot water
- 1 onion
- 1 tablespoon tomato paste
- 1/2 tablespoon red pepper paste
- 1 tablespoon orzo
- Salt to taste
- Black pepper
Instructions
- Heat vegetable oil in a pot
- Add chopped onions and sauté until translucent
- Add tomato and pepper paste, continue sautéing
- Wash lentils thoroughly and add to the pot
- Add salt and black pepper
- Pour in hot water and stir well
- Bring to a boil and cook until lentils start to soften
- Add orzo pasta
- Cover and continue cooking for 15 minutes
- Check if both lentils and orzo are tender
- Adjust seasoning if needed
- Turn off heat when everything is cooked through
- Let rest for a few minutes before serving
Serving Tips
- Serve hot with fresh lemon wedges
- Can be garnished with red pepper flakes for adults
- Crusty bread makes a perfect accompaniment
- For children, ensure the soup has cooled to a safe temperature
- Can be stored in the refrigerator for up to 3 days
- When reheating, add some hot water as the soup thickens when cooled
- For extra nutrition, can be served with a dollop of yogurt
- Perfect for thermos lunch boxes