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Best Healthy Lentil Soup Recipe

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Red Lentil Soup Recipe with video Rachel Cooks®
Red Lentil Soup Recipe with video Rachel Cooks® from www.rachelcooks.com

Description

Lentil soup is a delicious and healthy dish that is perfect for chilly nights or as a satisfying lunch. This recipe is packed with protein, fiber, and other essential nutrients, making it a great choice for those who are looking to eat more plant-based meals.

Prep time

Prep time for this recipe is approximately 15 minutes.

Cook Time

Cook time for this recipe is approximately 40 minutes.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 3 carrots, peeled and chopped
  • 3 celery stalks, chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chili flakes
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup dried green lentils, rinsed and drained
  • 4 cups vegetable broth
  • 1 cup water
  • 1 can diced tomatoes (14.5 oz)
  • 1 tablespoon tomato paste
  • 1 bay leaf
  • 2 cups chopped kale
  • 1 tablespoon lemon juice

Equipment

  • Dutch oven or large pot
  • Cutting board
  • Knife
  • Measuring cups and spoons
  • Wooden spoon

Method

  1. Heat the olive oil in a Dutch oven or large pot over medium heat.
  2. Add the onion and garlic and sauté for 2-3 minutes or until the onion is translucent.
  3. Add the carrots and celery and cook for 3-4 minutes or until they start to soften.
  4. Add the cumin, coriander, smoked paprika, chili flakes, salt, and pepper and stir well to combine.
  5. Add the lentils, vegetable broth, water, diced tomatoes, tomato paste, and bay leaf and stir well.
  6. Bring the soup to a boil, then reduce the heat to low and simmer for 25-30 minutes or until the lentils are tender but not mushy.
  7. Add the chopped kale and lemon juice and stir well.
  8. Simmer for an additional 5-10 minutes or until the kale is wilted and tender.
  9. Remove the bay leaf and serve hot.

Notes

This recipe can easily be made vegan by using vegetable broth instead of chicken broth. You can also add other vegetables to the soup, such as potatoes or sweet potatoes, to make it even heartier.

Nutrition Info

This recipe makes 6 servings. Each serving contains approximately:
  • Calories: 205
  • Protein: 11g
  • Fat: 3g
  • Carbohydrates: 35g
  • Fiber: 11g
  • Sugar: 7g
  • Sodium: 856mg

Recipes FAQ

Can I use red lentils instead of green lentils? Yes, you can use red lentils instead of green lentils. Just keep in mind that red lentils cook faster and will become mushy more easily than green lentils. Can I freeze this soup? Yes, you can freeze this soup for up to 3 months. Just make sure to let it cool completely before transferring it to a freezer-safe container. Can I use canned lentils instead of dried lentils? Yes, you can use canned lentils instead of dried lentils if you prefer. Just rinse and drain them before adding them to the soup.

Recipe Tips

  • Make sure to rinse and drain the lentils before using them in the recipe.
  • If you don't have kale, you can use other leafy greens, such as spinach or Swiss chard, instead.
  • If the soup is too thick, you can add more water or broth to thin it out to your liking.
  • If you like a spicier soup, you can increase the amount of chili flakes or add a diced jalapeño pepper.
  • Serve the soup with a slice of crusty bread or a side salad for a complete meal.

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