Green Lentil Soup
Green lentils are a powerhouse of nutrition, known for their rich, earthy flavor and firm texture. They are a staple in many cuisines around the world, particularly in Mediterranean and Middle Eastern dishes.
Green lentil soup is a nourishing and hearty dish that showcases these little legumes beautifully. Packed with protein, fiber, vitamins, and minerals, this soup is not only delicious but also incredibly filling and satisfying.
This recipe for green lentil soup combines lentils with a medley of aromatic vegetables, herbs, and spices, resulting in a hearty, flavorful dish that’s perfect for any meal. It’s an excellent option for vegetarians and vegans, as it provides a robust source of plant-based protein.
Whether you’re looking for a comforting bowl on a chilly day or a nutritious meal to fuel your week, this soup fits the bill. Plus, it’s easy to prepare and can be made in under an hour. Let’s dive into how to make this delicious green lentil soup!
Ingredients
For the Soup:
- 1 cup green lentils, rinsed and drained
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 bell pepper (red or green), diced
- 1 medium potato, diced (optional for added creaminess)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika (optional)
- ½ teaspoon dried thyme
- ½ teaspoon dried oregano
- 4 cups vegetable broth (or chicken broth for non-vegetarian option)
- 1 can (14.5 ounces) diced tomatoes, with juices
- 2 tablespoons olive oil
- Salt and black pepper to taste
- 1 bay leaf
- Juice of 1 lemon (optional, for brightness)
- Fresh parsley, for garnish
- Crusty bread or pita, for serving (optional)
How to Make Green Lentil Soup
Step 1: Prepare the Lentils
Rinse the green lentils under cold water to remove any dirt or debris. Drain and set aside.
Step 2: Sauté the Vegetables
In a large pot, heat 2 tablespoons of olive oil over medium heat.
Add the diced onion and sauté for about 3-4 minutes until it becomes translucent.
Stir in the minced garlic, diced carrots, diced celery, and bell pepper. Sauté for an additional 5-7 minutes, stirring occasionally, until the vegetables are tender.
Step 3: Add Spices and Broth
Stir in the ground cumin, smoked paprika (if using), dried thyme, dried oregano, salt, and black pepper. Cook for about 1 minute to toast the spices and release their flavors.
Pour in the vegetable broth and add the diced tomatoes with their juices. Stir to combine.
Add the rinsed green lentils and the diced potato (if using). Stir well, then add the bay leaf.
Bring the mixture to a boil, then reduce the heat to low. Let it simmer uncovered for about 30-40 minutes, or until the lentils are tender.
Step 4: Blend the Soup (Optional)
After simmering, you can choose to blend part or all of the soup for a creamier texture. If you prefer a chunkier soup, feel free to skip this step.
Use an immersion blender to puree the soup to your desired consistency. If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender, blending until smooth. Be cautious with hot liquids!
Step 5: Final Seasoning and Serving
Once blended (if desired), return the soup to the pot and stir in the lemon juice. Taste and adjust the seasoning with more salt and pepper if needed.
Ladle the soup into bowls and garnish with freshly chopped parsley.
Serve hot with crusty bread or pita for dipping, and enjoy this comforting and nutritious dish!
Chef’s Note
Customization: Green lentil soup is highly adaptable. Feel free to add other vegetables such as spinach, kale, zucchini, or even mushrooms for extra flavor and nutrition. You can also modify the spices to suit your taste; for a bit of heat, consider adding crushed red pepper flakes or a dash of hot sauce.
Make it Ahead: This soup can be prepared a day in advance, and it often tastes even better the next day as the flavors meld together. Store it in an airtight container in the refrigerator and reheat on the stove over medium heat until warmed through.
Freezing: Green lentil soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.
Serving Suggestions: This soup pairs wonderfully with a side salad or can be served as a main dish with some warm, crusty bread for dipping. You can also add a dollop of yogurt or a sprinkle of feta cheese for added creaminess and flavor.
Nutritional Information (per serving, based on 8 servings)
- Calories: 210
- Protein: 11g
- Carbohydrates: 36g
- Dietary Fiber: 12g
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 380mg
- Vitamin A: 50% DV
- Vitamin C: 25% DV
- Iron: 15% DV
- Calcium: 6% DV
Green lentil soup not only provides comfort and warmth but also boasts a rich nutritional profile. The combination of lentils offers a significant source of protein and dietary fiber, promoting digestive health and keeping you feeling full longer.
The various vegetables contribute essential vitamins and minerals, making this soup a wholesome meal option.
This green lentil soup is a delightful addition to any meal. Its comforting flavors, ease of preparation, and healthful ingredients make it a dish that you and your family will enjoy time and again. Embrace the warmth and nourishment this soup brings to your table and savor each delicious spoonful!
Thanks for visiting Soups Recipe