Fitness / August 10, 2023

Delicious (and Healthy!) Lentil Soup

Dive into a heartwarming bowl of our delicious Lentil Soup (did I mention healthy?) – a perfect blend of nutritious lentils and vibrant vegetables, infused with aromatic spices for a meal that’s comforting and good for you, too!

Table of Contents

Toggle

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, fresh-as-a-daisy diced tomatoes, and all sorts of veggie goodness. It’s wholesome, it’s comfort food and it’s got flavor for days.

If you’re into those feel-good soups, like the simple-yet-fabulous Carrot Ginger Soup or doesn’t-get-better-than-this Easy Crock Pot Vegetable Soup, then you’re in for something amazing. This Lentil Soup is a total cup of comfort, just like those classics, but it’s got the added bonus of protein-packed lentils. Now, let’s get into making a recipe that’s as good for our bods as it is cozy for our souls.

Is Lentil Soup Healthy?

Lentil Soup is an incredible bowl of goodness that has a unique way of being both sinfully delicious and super healthy at the same time. It’s brimming with lentils, which are full of fiber, and vitamin-loaded fresh veggies, all of which are cooked up in olive oil, a healthy fat that does wonders for your skin, hair, and reduces inflammation. The rich spices sprinkled in do more than just boost the flavor, they’re all about lowering your blood pressure and cholesterol.

INGREDIENTS

This list may seem long but it comes together in no time. Let’s get started!

1 carrot, diced
1/2 onion, diced
1 tbsp extra virgin olive oil
2 cloves garlic, minced
1 tsp ground cumin
1/2 tbsp curry powder
1/2 can diced tomatoes
1 cup brown lentils, dried
4 cups vegetable broth
salt and black pepper
rosemary leaves
handful of spinach leaves

INSTRUCTIONS

Saute

In a large pot, heat the olive oil over MEDIUM heat. Add the diced carrot and onion and saute for about 4 minutes until they start to soften.

Stir

Stir in the minced garlic, ground cumin, and curry powder. Cook for 2 additional minutes. Add the dried brown lentils.

Simmer

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.

Season

Once the lentils are tender, season the soup with salt and pepper.

Add

Just before serving, add a handful of spinach leaves to the pot and stir until they wilt. Transfer the soup into bowls.

DEVOUR!

Tips & Tricks to Making a Perfect Lentil Soup

My first tip is to Rinse and sort your lentils before cooking. You want to ensure there are no small stones or unwanted debris that might have snuck in.
I always saute the vegetables before adding the liquids. I like how it deepens the flavor of the soup. It is such an important step so don’t rush things.
Don’t add the spinach too soon. Just before serving will preserve its vibrant color and fresh flavor. It only needs a minute or two to wilt.
Always taste the soup before serving. If you think it needs more salt and pepper, add some but keep in mind to do it in small amounts.
If you prefer a chunkier soup, reduce the cook time slightly so the lentils retain a bit more of their texture. I usually like a more substantial bite can be nice, especially for a hearty bowl like this!

FAQs

Other lentils – yay or nay?

Yay all the way! Swap brown lentils for green or red ones. Just bear in mind, red lentils cook faster and could give you a creamier soup.

is No curry powder a problem?

Nope. Try other spices like turmeric, coriander, or cumin. And if you are not a spice person, don’t worry about it. There is still enough flavor in your soup to keep your taste buds occupied.

Can I fill it with my favorite meat?

Definitely! If you can’t resist the meaty goodness or want something more substantial, toss in some cooked chicken or sausage. But wait until you’re almost done cooking the soup to add them; we don’t want them overcooked.

Any fun ways to shake up this recipe?

So many ways! For a creamier touch, blend half of the soup before tossing in the spinach. If you love a bit of heat, drop in a diced jalapeno during the sautéing. And for some Mediterranean flair, scatter some feta cheese and a generous squeeze of fresh lemon juice on top.

Instant Pot or slow cooker?

Why not? Both Instant Pots and slow cookers can quick and short work (respectively) of this soup. If you’d prefer to use one of them, go ahead. Consult the operators manual though to get a sense of how much to tweak the cooking time.

Serving Suggestions

This delightful lentil soup pairs superbly with a loaf of crusty whole-grain bread or keto almond flour bread for sopping up the flavorful juice. Need a bit more? If you crave more lentils (or have some left over), try my Easy and Healthy Lentil Salad tossed in a tangy vinaigrette for a well-rounded, satisfying meal that celebrates the art of eating well!

How to prep and store lentil soup

This soup is a cinch when it comes to making it beforehand and storing away until you’re in the mood to hit it up. Just pop it into an airtight container and it will chill nicely in the fridge for about a week. And when those hunger pangs strike, just warm it on the stove at MEDIUM heat, stirring occasionally. You could even 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.