Lentil Soup

Lentil Soup

Lentil Soup

  • Servings: 12
  • Difficulty: Easy
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  • 1  cup lentils
  • 1  cup yellow onion (chopped)
  • 2  cups sliced carrots (about 3 large carrots; slice 1/8”)
  • 1/2 cup celery (chopped); (about 2 stalks)
  • 2 T olive oil
  • 1 28-oz can of petite diced tomatoes
  • 32 oz vegetable broth (4 cups)img_0956-1
  • 3 bay leaves
  • 1/2 tsp ground nutmeg
  • Salt and pepper to taste


  1. In a dutch oven, add oil, onion, carrot and celery; cook on medium-high until onions are translucent (5-8 minutes)
  2. Add tomatoes (with their liquid), broth, and bay leaves
  3. Bring combination to boil
  4. Reduce heat to medium-low and cook 25-30 minutes until carrots are tender
  5. Reduce heat to low
  6. Add lentils
  7. Cover and simmer 25 minutes checking frequently on soup (more liquid or water may be required at this point; keep an eye on the soup so it won’t get too thick)
  8. Add nutmeg and salt and pepper to taste
  9. Remove bay leaves prior to serving


Recipe Notes

  • Increase the nutritional value of this recipe by adding kale or spinach during the last 5 minutes of cooking
  • The carrots provide a touch of sweetness to this soup, however, if a more savory flavor is desired, parsnips, turnips or zucchini may substitute for carrots
  • Additional spices that work well in this recipe are: cardamon, coriander, smoky/sweet paprika or chile powder
  • Add 1/2 to 1 cup of high quality coconut milk at the end of cooking to convert this soup to a sweeter, creamier version

Nutritional Information:  The Perfect Food

High in protein, low in complex carbohydrates, low-fat, cholesterol and gluten- free are just a few qualities of the amazing lentil. Based on the daily recommended intake (RDI) of a 2,000 calorie diet, a half-cup of lentils provides 26g protein and 18g fiber (72% of the RDI). They are also high in folate offering 50% of RDI of folate, 25% potassium and 45% iron.

This dish is filling, satisfying, easy to make and quite cost efficient. In addition to the nutritional benefits of the lentil, it provides cartenoids (beta carotene), vitamins A and E from carrots, as well as fiber from celery, and the powerful antioxidant lycopene from tomatoes.

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