Dive into a warming, comforting, and nourishing bowl of delicious Lentil Soup.
There are going to be days when it’s super cold outside, and all you want to do is hold onto something warm, like a big, cozy bowl of soup. Well, I’ve got just the thing for that craving: This seriously tasty (and healthy-as-all-get-out!) lentil soup. It’s loaded with all the good stuff: earthy brown lentils, tangy diced tomatoes, and all sorts of other veggie goodness. It’s wholesome, it’s comfort food, and it’s got flavor for days.
If you’re into those types of feel-good soups, then you’re in for something amazing with this one. This lentil soup is a total cup of comfort, just like the classics you know and love—tomato basil, chicken noodle, etc.—but it’s got the added bonus of nutrient-dense lentils. Now, let’s get into making a recipe that’s as good for our bodies as it is for our souls.
Is This Lentil Soup Healthy?
This is a perfectly healthy dish to add to your recipe rotation. Lentils are packed with fiber, plant-based protein, magnesium, iron, and B vitamins—an all-around nutritional powerhouse. The carrots add beta-carotene (great for healthy skin and eyes), while the spinach offers a nice dose of vitamin K. All the veggies together are an excellent source of vitamin C. The soup also uses a splash of olive oil, which is rich in heart-healthy monounsaturated fats. And, it’s fully vegan and gluten-free.
One thing to watch out for is sodium, especially in the canned veggie broth. If you’re watching your salt intake, consider looking for a reduced-sodium option.
Don’t Forget To Rinse
Did you know you’re supposed to rinse your dried lentils before you cook them? Yep, it’s true. Dried lentils often have debris mixed in from processing—dirt, rocks, dust, etc. It’s important that you rinse them well to make sure you’re getting rid of these impurities before you add them to your soup.
A rinse also helps remove some of the natural starches on the lentils. This will make your soup less cloudy and yield an overall better texture and flavor. So, rinse well!
How To Make Ahead And Store
Pop your leftovers into an airtight container, and it will keep nicely in the fridge for 3-5 days. When those hunger pangs strike, just warm the soup on the stove over medium heat, stirring occasionally. You could also microwave it if you’re short on time. Feel free to splash in a little extra broth or water if you think it’s looking too thick.
Serving Suggestions
This delightful lentil soup pairs superbly with a loaf of crusty whole-grain bread or a slice of Keto Almond Flour Bread for sopping up the flavorful broth. Need a bit more? If you crave more lentils (or have some leftover), try an Easy And Healthy Lentil Salad or some Creamy Peanut-Spinach Lentils for a well-rounded, satisfying meal that celebrates the art of eating well!
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 carrot diced
- 1/2 onion diced
- 2 cloves garlic minced
- 1 teaspoon ground cumin
- 1/2 tablespoon curry powder
- 1 cup brown lentils dried
- 4 cups vegetable broth
- 1/2 can diced tomatoes
- salt and black pepper
- 1 handful spinach leaves
Instructions
- In a large pot, heat the olive oil over medium heat. Add the diced carrot and onion and sauté for about 4 minutes until they start to soften.
- Stir in the minced garlic, ground cumin, and curry powder. Cook for additional 2 minutes. Add the dried brown lentils.
- Add the vegetable broth and the diced tomatoes. Bring the mixture to a boil, then reduce the heat to low and let the soup simmer for about 30 minutes, or until the lentils are tender.
- Once the lentils are tender, season the soup with salt and pepper.
- Just before serving, add a handful of spinach leaves to the pot and stir until they wilt. Transfer the soup into bowls and enjoy!
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
This was a quick, easy and tasty recipe to make! You describe it as being a healthy soup- and it is or could be- but not with the amount of sodium included. I used a low sodium vegetable broth instead so, there was 135 mg per cup…I often use a no sodium broth. You can always add salt to taste on your own to keep things under control. I also used no salt added diced tomatoes. These changes make a big difference and soup was still good….just surprised no -salt or lower sodium items were not suggested as this recipe is considered to be a healthy one.
Thanks for sharing this Michele.
I love lentils and this is right up my alley! I keep homemade chicken broth in the freezer for making soups, cooking beans/lentils, quinoa, etc. This is going on my menu for next week with a couple of individual servings going into the freezer as well. (I like to shop for my home-made lunches/dinners in my freezer.) Thanks!
Thanks so much Sandra, I am sure you will like it! And this soup freezes very well 🍲🍲🍲