Lentil Soup Recipe

Lentil soup is a hearty and nutritious dish that’s perfect for any time of the year. Packed with protein, fiber, and a variety of vitamins, this soup is not only filling but also easy to prepare. Below is a simple recipe to make a delicious lentil soup with vegetables.

Ingredients

• 1 cup lentils (green or brown)
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes (or 2 fresh tomatoes, chopped)
• 6 cups vegetable broth (or water)
• 2 bay leaves
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper, to taste
• 2 tablespoons olive oil
• Fresh parsley or cilantro, for garnish (optional)
• Juice of 1 lemon (optional, for added brightness)

Instructions

Prepare the Lentils:

• Rinse the lentils under cold water and set aside.

Sauté the Vegetables:

• In a large pot, heat the olive oil over medium heat.
• Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes until the vegetables are softened.
• Stir in the minced garlic and cook for an additional minute until fragrant.

Add Spices and Lentils:

• Add the cumin, paprika, salt, and pepper to the pot. Stir well to coat the vegetables.
• Add the rinsed lentils and diced tomatoes. Mix everything together.

Simmer the Soup:

• Pour in the vegetable broth and add the bay leaves.
• Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 25-30 minutes, or until the lentils are tender.

Final Touches:

• Remove the bay leaves from the soup.
• If desired, add lemon juice for extra flavor.
• Taste and adjust seasoning as needed.

Serve:

• Ladle the soup into bowls and garnish with fresh parsley or cilantro if desired.
• Enjoy your nutritious lentil soup with crusty bread or a side salad!

Tips

• Variations: Feel free to add other vegetables like spinach, kale, or bell peppers based on your preference.
• Storage: This soup stores well in the refrigerator for up to 5 days and can be frozen for longer storage.
• Spice it Up: For a spicy kick, add a pinch of cayenne pepper or some red pepper flakes.

Health Benefits of Eating Lentil Soup Regularly

1. Rich in Nutrients: Lentils are an excellent source of protein, fiber, iron, and folate, making lentil soup a nutritious choice that supports overall health.
2. Heart Health: The high fiber content helps lower cholesterol levels and improve heart health by reducing the risk of heart disease.
3. Weight Management: Lentils are low in calories but high in protein and fiber, which can promote satiety and help with weight management.
4. Digestive Health: The soluble fiber in lentils aids digestion and helps maintain regular bowel movements
5. Blood Sugar Control: Lentils have a low glycemic index, which helps regulate blood sugar levels, making them a good option for those with diabetes.

Making Lentil Soup More Flavorful

1. Spices and Herbs: Incorporate spices like cumin, coriander, smoked paprika, or curry powder to enhance the flavor profile. Fresh herbs like thyme or parsley can also add freshness.
2. Acidity: A splash of vinegar or lemon juice at the end of cooking brightens the flavors and adds depth.
3. Aromatics: Sautéing onions, garlic, and carrots at the beginning builds a flavorful base for the soup.
4. Umami Boosters: Consider adding ingredients like soy sauce, miso paste, or nutritional yeast for an umami kick.

Best Vegetables to Pair with Lentils in Soup

• Carrots: Add sweetness and texture.
• Celery: Provides crunch and aromatic flavor.
• Onions: Essential for a flavorful base.
• Kale or Spinach: Adds nutrients and color.
• Tomatoes: Fresh or canned tomatoes contribute acidity and richness.

Variations of Lentil Soup from Different Cultures

1. Indian Dal: A spiced lentil soup often made with turmeric, cumin, and served with rice or bread.
2. Middle Eastern Mujadara: A lentil and rice dish topped with caramelized onions.
3. Italian Lentil Soup: Typically includes vegetables like carrots and celery along with herbs such as bay leaves and thyme.
4. Spanish Lentil Stew (Lentejas): Often includes chorizo or other meats along with vegetables.

Cooking Time for Lentil Soup

Cooking lentil soup typically takes about 25 to 30 minutes after bringing it to a boil. The total time may vary depending on the type of lentils used; for instance, red lentils cook faster than green or brown lentils.

Lentil soup is not only comforting but also versatile, perfect for customizing according to your taste! Enjoy your cooking!