Lentil Soup
Lentil soup is a wholesome, comforting dish that has been enjoyed for centuries across various cultures. Whether you’re looking for a light lunch or a hearty dinner, lentil soup offers a delightful balance of warmth, nutrition, and flavor.
Packed with protein, fiber, and essential vitamins, it’s not only a great option for vegetarians and vegans but also a satisfying choice for meat-eaters seeking a lighter, yet fulfilling meal. Lentils absorb flavors beautifully, making this soup adaptable to a variety of spices and vegetables.
This recipe focuses on a classic, savory lentil soup that highlights the natural earthiness of lentils and pairs them with aromatic herbs, vegetables, and spices. It’s a perfect dish to make ahead, freeze, and enjoy throughout the week.
Ingredients
For the Soup:
- 2 tbsp olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 1 cup dried lentils (green or brown), rinsed and drained
- 1 can (14 oz) diced tomatoes
- 6 cups vegetable broth (or chicken broth for a non-vegetarian option)
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 1/4 tsp ground turmeric
- 1 bay leaf
- Salt and freshly ground black pepper, to taste
For Garnish:
- Fresh parsley or cilantro, chopped
- Freshly squeezed lemon juice
- A drizzle of extra virgin olive oil (optional)
- Crusty bread (for serving)
Instructions
Sauté the Aromatics
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the finely chopped onion and cook for 5-7 minutes until soft and translucent. Add the minced garlic and cook for another 1 minute until fragrant. Be careful not to let the garlic burn, as it can turn bitter.
Add Vegetables
Add the diced carrots and celery to the pot. Stir well to coat the vegetables in the oil, and cook for about 5 minutes until they begin to soften. The combination of carrots, celery, and onions forms a flavorful base for the soup.
Stir in Spices
Once the vegetables have softened, stir in the cumin, coriander, smoked paprika, and turmeric. Let the spices cook for about 1 minute to toast them slightly, releasing their aroma and deepening their flavor.
Add Lentils, Tomatoes, and Broth
Next, add the rinsed lentils, diced tomatoes (with their juice), and vegetable broth to the pot. Stir to combine everything. Add the bay leaf, and season with salt and freshly ground black pepper. Bring the soup to a boil, then reduce the heat to low and let it simmer gently.
Simmer the Soup
Cover the pot partially and allow the soup to simmer for 25-30 minutes, or until the lentils are tender. Stir occasionally to prevent the lentils from sticking to the bottom of the pot. Depending on the type of lentils you’re using, cooking times may vary slightly, but you’ll know they’re done when they are soft but still hold their shape.
Adjust Consistency and Seasoning
Once the lentils are fully cooked, taste the soup and adjust the seasoning as needed, adding more salt or pepper to taste. If you prefer a thicker consistency, you can use an immersion blender to blend a portion of the soup, or transfer a cup or two to a blender and puree it before stirring it back into the pot. This will give the soup a creamier texture while keeping some of the lentils whole for texture.
Serve the Lentil Soup
Ladle the soup into bowls and garnish with freshly chopped parsley or cilantro. For added brightness, squeeze a bit of lemon juice over the top just before serving. A drizzle of extra virgin olive oil can add a rich, luxurious touch, and serving with warm crusty bread makes for a complete, hearty meal.
Chef’s Note
Lentil Variety: This recipe works well with both green and brown lentils, which hold their shape nicely during cooking. Red lentils can also be used, but they cook faster and tend to break down into a smoother consistency, creating a creamier soup. If using red lentils, reduce the cooking time to about 15-20 minutes.
Spicing It Up: Lentil soup is highly customizable, and you can adjust the spices to your liking. For a more Mediterranean flavor, add a teaspoon of dried oregano or thyme. If you’re looking for a spicier kick, try adding a pinch of red pepper flakes or cayenne pepper.
Make It Ahead: Lentil soup tastes even better the next day, as the flavors continue to meld together. It stores well in the fridge for up to 5 days and can be frozen for up to 3 months. If freezing, allow the soup to cool completely before storing it in airtight containers. Reheat gently on the stovetop, adding a bit of extra broth or water if needed to adjust the consistency.
Protein Boost: For a heartier soup with extra protein, you can add cooked chicken, sausage, or even ground turkey. Simply stir in the meat during the last 10 minutes of cooking to heat it through.
Nutrition Information (per serving)
- Calories: 260
- Protein: 12g
- Fat: 8g
- Saturated Fat: 1g
- Carbohydrates: 35g
- Fiber: 14g
- Sugar: 6g
- Sodium: 600mg
- Vitamin A: 60% of daily value
- Vitamin C: 15% of daily value
- Iron: 25% of daily value
- Potassium: 700mg
Lentil soup is a nutritional powerhouse. Lentils are rich in protein and fiber, making this dish a filling and satisfying option, especially for those following a vegetarian or vegan diet. The addition of vegetables and spices enhances the nutritional profile, providing essential vitamins, minerals, and antioxidants.
Conclusion
Lentil soup is a classic comfort food that brings warmth and nourishment to the table. Its versatility allows you to experiment with different flavors and ingredients, making it a dish that can be enjoyed year-round. Whether served as a light starter or a hearty main course, this lentil soup is sure to satisfy with its rich, earthy flavors and wholesome ingredients. Serve it with a slice of crusty bread and a splash of lemon, and you have a meal that’s as delicious as it is nutritious.
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