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lunch
Lentil and Vegetable Soup
PreconceptionAmericanEasyServes 235 min
Warm bowl of stewed lentils, carrots, and celery with a side of whole grain crackers.
This warm and comforting bowl is an excellent staple for steady fertility support. Lentils and spinach are fantastic sources of folate and iron, which help build protective nutrient stores for her and support sturdy sperm DNA for him. The colorful vegetables add a boost of antioxidants to protect developing eggs and sperm, making this an ideal baseline meal as you prepare to conceive.
View Nutrition Facts
One serving≈530 kcal · 25 g protein
Calories530 kcal
Protein25 g
Carbs79 g · 8.9g sugar
Fat13 g · 1.7g sat
Fiber29 g
Sodium1,672 mg
Folate450 mcg DFE
Iron8.1 mg
Calcium149 mg
Choline91 mg
Iodine68 mcg
Zinc3.8 mg
from its ingredients
Ingredients
1 tbsp olive oil
½ yellow onion, diced
2 carrots, diced
2 stalks celery, diced
2 cloves garlic, minced
1 tsp cumin
½ tsp dried thyme
¾ cup brown lentils, rinsed
3 cups vegetable broth
2 cups spinach, chopped
½ tsp salt, or to taste
¼ tsp black pepper, or to taste
2 oz whole grain crackers
Method
- 1In a medium pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery, cooking until softened (about 5-7 minutes).
- 2Stir in the minced garlic, cumin, and dried thyme. Cook for 1 minute until fragrant.
- 3Add the rinsed lentils and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender.
- 4Stir in the chopped spinach during the last 2 minutes of cooking until wilted.
- 5Season with salt and black pepper to taste. Ladle the soup into bowls and serve warm with whole grain crackers on the side.
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