Lentil Soup
Lentil soup is a nourishing and comforting dish that has graced tables around the world for centuries. Known for its rich flavor, hearty texture, and numerous health benefits, this soup is a staple in many cultures.
Lentils, which are legumes packed with protein and fiber, make for a wholesome base, while a variety of spices and vegetables enhance its taste and nutrition.
The versatility of lentils allows for numerous adaptations, making it suitable for various dietary preferences, including vegan and gluten-free diets. Whether enjoyed as a warm starter or a satisfying main course, lentil soup is a dish that warms the soul and fills the belly.
Ingredients: This recipe serves about 6-8 people.
For the Soup:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 bell pepper (red or green), diced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground turmeric
- 1 cup dried green or brown lentils, rinsed and sorted
- 6 cups vegetable or chicken broth
- 1 can (14.5 oz) diced tomatoes (with juice)
- 2 cups chopped kale or spinach (optional)
- Salt and freshly ground black pepper, to taste
- Juice of 1 lemon (about 2 tablespoons), for brightness
- Fresh parsley or cilantro, chopped, for garnish
How to Make Lentil Soup
Sauté the Aromatics:
In a large pot or Dutch oven, heat the olive oil over medium heat. Once hot, add the diced onion and sauté for about 5 minutes until it becomes translucent.
Add the minced garlic and cook for another minute, stirring frequently to avoid burning.
Add the Vegetables:
Stir in the diced carrots, celery, and bell pepper. Sauté the mixture for about 5-7 minutes until the vegetables begin to soften.
Incorporate the Spices:
Sprinkle in the ground cumin, smoked paprika, and turmeric. Stir to coat the vegetables in the spices and cook for another 1-2 minutes until fragrant.
Add Lentils and Broth:
Pour in the rinsed lentils, vegetable or chicken broth, and diced tomatoes with their juice. Stir everything together to combine.
Season with salt and pepper to taste.
Simmer the Soup:
Bring the soup to a boil over high heat. Once boiling, reduce the heat to low and cover the pot, allowing it to simmer for about 25-30 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
Add Greens (Optional):
If using, add the chopped kale or spinach during the last 5-10 minutes of cooking. This adds a nutritious boost and vibrant color to the soup.
Finish with Lemon:
Once the lentils are cooked, remove the pot from heat. Stir in the lemon juice for a bright finish, adjusting the seasoning with additional salt and pepper if necessary.
Serve:
Ladle the soup into bowls and garnish with chopped fresh parsley or cilantro.
Enjoy it with a slice of crusty bread or over a bed of rice for a hearty meal.
Chef’s Note:
Lentil Types: Green and brown lentils hold their shape better after cooking, while red lentils tend to break down and create a creamier texture. Choose according to your preference for a chunkier or smoother soup.
Storage Tips: Lentil soup can be stored in an airtight container in the refrigerator for up to 4 days. It also freezes well for up to 3 months. When reheating, you may need to add a splash of water or broth to adjust the consistency.
Spice Variations: Feel free to experiment with spices like coriander, chili powder, or even curry powder for a different flavor profile. Adding a dash of hot sauce can introduce a pleasant kick.
Protein Additions: For a non-vegetarian option, you can add diced ham or cooked sausage to the soup for extra flavor and protein.
Nutritional Information (per serving):
- Calories: ~220 kcal
- Protein: 13g
- Fat: 5g
- Carbohydrates: 34g
- Fiber: 12g
Sodium: ~400 mg (depending on broth used)
Lentil soup is a powerhouse of nutrition, providing a rich source of plant-based protein and dietary fiber, which can aid in digestion and promote feelings of fullness.
Lentils are also high in folate, iron, and various other vitamins and minerals, making this soup not only delicious but incredibly beneficial for your health. The addition of vegetables and spices enhances the nutritional profile even further.
Lentil soup is perfect for meal prep, as it can be made in large batches and enjoyed throughout the week. It’s a comforting dish that can easily be adapted to your taste, whether you prefer it spicy, mild, or packed with extra vegetables.
Indulge in a warm bowl of lentil soup for a wholesome meal that is sure to nourish both your body and spirit!