This warm and hearty lentil soup is perfect for a chilly day. The combination of spices and vegetables is a delight for the tastebuds. Lentils are an excellent source of fiber, protein, vitamins, minerals, and polyphenols. Just ½ cup of cooked lentils has 12 grams of protein and when accompanied by a whole grain, it delivers all of the nine essential amino acids. Lentils are also rich in potassium iron, folate (Vitamin B9), and thiamine (vitamin B1) making them excellent for reducing blood pressure, preventing anemia, and protecting the heart. They also can help lower LDL cholesterol and improve gut health. In fact, eating lentils regularly is associated with reduced risks of obesity, heart disease, diabetes, and cancer. The addition of tomatoes and lemon in this soup may help with adsorption of the iron in the lentils. The greens in the soup add a boost of vitamins and minerals including vitamins A, C, and K, potassium, calcium, and magnesium.
Prep Time
15 minutes
Cook Time
45 minutes
Serves
8
Ingredients
- 3 T EVOO
- 1 onion
- 1 carrot
- 1 stalk celery
- 3 cloves garlic
- 1 ½ tsp diced fresh jalapeño pepper
- 1 28 oz can crushed tomatoes
- ½ tsp sea salt
- 1 tsp turmeric
- 1 ½ tsp cumin
- 1 tsp coriander
- ½ tsp dried thyme
- ½ tsp dried oregano
- ½ tsp black pepper
- ¼ tsp red pepper flakes
- 1 cup green lentils
- ½ cup red lentils
- 4 cups vegetable broth
- 2 cups water
- 2 cups kale, collard greens, or spinach
- ½ cup parsley
- ½ lemon, juiced
Steps
1
Chop the greens into ½ to 1 inch pieces removing any coarse stems. Set aside. Chop the onions, carrot, and celery into ¼” pieces and press or mince the garlic.
2
Heat the olive oil in a large soup pot over medium heat. Place the onions, carrot, celery, garlic, and jalapeños in the pot and cook, stirring frequently for 8-10 minutes or until the onions are translucent and the carrots and celery are softened.
3
Add the tomatoes and spices and cook for a few more minutes.
4
Put the lentils in a pot and rinse well with cold water. Remove any lentils that float to the top. Drain the lentils and add to the soup pot along with the broth and 1 cup of water. Bring to a boil, then reduce the heat to a simmer. Cover the pot and simmer for 25-30 minutes until the lentils are tender.
5
Using an immersion blender, blend briefly so that about half the soup is slightly pureed and the soup is thickened. Alternatively, put half the soup in a blender and blend briefly then add the blended soup back to the pot and stir.
6
Add the chopped greens to the soup and cook for 5-10 minutes. Remove from the heat. Stir in the parsley and lemon juice and ladle into bowls.
Enjoy with crusty sourdough bread and a vibrant green salad.
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