LENTIL SOUP

How to Make Lentil Soup

This recipe is quick and easy to make, and you don’t need to be an expert in the kitchen to create a delicious pot of lentil soup. Here’s how to make it:

Step 1: Prepare the Lentils

• Start by rinsing the dried lentils thoroughly under cold water. Pick through them to remove any debris or small stones.

Step 2: Sauté the Vegetables

• Heat olive oil in a large pot over medium heat.
• Add the chopped onion, carrots, and celery. Sauté for about 5-7 minutes until the vegetables soften and the onion becomes translucent.
• Add the minced garlic and sauté for another 1-2 minutes until fragrant.

Step 3: Add the Broth and Spices

• To the pot, add the diced tomatoes (with their juices), vegetable broth (or chicken broth), and cumin, paprika, and dried thyme. Stir everything together to combine.
• If you’re using a bay leaf, add it now.
• Bring the mixture to a boil, then reduce the heat to low. Let it simmer for about 10-15 minutes, allowing the flavors to meld.

Step 4: Add the Lentils

• Add the rinsed lentils to the pot and stir. Let the soup simmer for another 25-30 minutes, or until the lentils are tender and cooked through.
• If the soup gets too thick as it cooks, feel free to add extra broth or water to reach your desired consistency.

Step 5: Season and Finish

• Once the lentils are cooked, taste the soup and adjust the seasoning. Add salt, pepper, and more spices if desired.
• For a burst of freshness, squeeze in the juice of half a lemon and stir.
• If you’re adding greens like spinach or kale, stir them in at the end, allowing them to wilt into the soup.

Step 6: Serve and Enjoy

• Ladle the hot soup into bowls and garnish with fresh herbs, such as parsley or cilantro, if you like.
• Serve the soup with a side of crusty bread or crackers for a complete meal.

Why Lentil Soup is Great for Your Health

Lentils are packed with plant-based protein, making this soup an excellent choice for vegetarians, vegans, or anyone looking to reduce their meat consumption. Here are a few health benefits of lentils and why this soup is a smart choice for your diet:

• Rich in Fiber: Lentils are an excellent source of fiber, which aids digestion, promotes a healthy gut, and helps to lower cholesterol levels.
• Supports Heart Health: With their high fiber content, lentils can help regulate blood pressure and reduce the risk of heart disease.
• Rich in Iron: Lentils are a great source of iron, which helps prevent iron-deficiency anemia and supports healthy red blood cells.
• Promotes Weight Loss: Thanks to their high fiber and protein content, lentils help keep you full and satisfied, which can prevent overeating and support healthy weight management.
• Packed with Antioxidants: Lentils contain antioxidants that help fight free radicals in the body, reducing inflammation and protecting cells from damage.

Tips for Customizing Lentil Soup

• Spice it Up: Add a pinch of cayenne pepper or chili flakes for a little heat. If you prefer a milder version, stick with the cumin and paprika for a flavorful yet gentle taste.
• Add Coconut Milk: For a creamy twist, add a can of coconut milk near the end of cooking. This will give the soup a rich, silky texture and a slight sweetness.
• Meat Options: If you prefer a non-vegetarian version, you can add sausage, chicken, or bacon for extra flavor and protein. Simply sauté the meat with the vegetables in Step 2.
• Make it Thick or Thin: Adjust the thickness of the soup by adding more or less broth, depending on how you like your soup. If you prefer a chunkier soup, you can also mash some of the lentils with a spoon to create a thicker texture.

Storing and Freezing Lentil Soup

Lentil soup keeps well in the fridge for up to 5 days, making it a great meal prep option for busy weeks. Simply store it in an airtight container and reheat on the stove when ready to serve.

If you’d like to store it for longer, you can freeze the soup for up to 3 months. Let it cool completely, then transfer it to a freezer-safe container. When you’re ready to enjoy it again, defrost it in the refrigerator overnight and reheat on the stove.

Final Thoughts

Lentil soup is the perfect comfort food that combines simplicity, nutrition, and flavor. It’s a filling, hearty meal that works well as a main course or a starter. Whether you’re looking for a cozy meal on a chilly evening or a nutritious dish to add to your weekly meal plan, lentil soup is an excellent option that everyone will love. Try it today and experience the benefits of this wholesome, nutrient-packed soup!