RECIPE

Easy Lentil Soup Recipe

Easy Lentil Soup Recipe
Serves 8
Prep time: 15 min
Total time: 1 hr, 15 min

Lentil soup is a nutritional powerhouse.

It combines the nutrients, protein, good carbs and fiber in lentils with the antioxidant power of veggies, herbs and spices. Adding a little good fat from the extra virgin olive oil rounds it out into a perfectly balanced meal.

Lentils are especially high in B vitamins and minerals like iron, phosphorus, potassium and zinc. Many nutritionists consider lentils one of the healthiest things you can eat, especially if you’re on a tight budget.

This soup is incredibly easy to make and really inexpensive, even with organic ingredients you can make a giant pot of soup that will feed 6-8 people for less than $10.

Easy Lentil Soup Recipe Elizabeth Rider Blog

I like to use the small dark green lentils (a.k.a. French lentils) because they’re sturdy and cook quickly. All lentil varieties are great and very nutritious, try different types (red, green, etc.) and find what you like best.

Think of this recipe as a guide and method to making lentil soup; add any herbs, spices or veggies that you’d like and make it your own. Once you get the hang of it you won’t even need to refer back to a recipe.

Easy Lentil Soup Recipe
 
Prep time:
Cook time:
Total time:
 
Author:
Recipe type: Healthy, Gluten-Free, Dairy-Free
Yield: 8
Ingredients
  • 1 quart vegetable stock (or chicken stock)
  • 2 cups purified water
  • 1.5 cups lentils, soaked and rinsed
  • 3 tablespoons extra virgin olive oil
  • 1 small yellow onion, finely chopped
  • 2 celery ribs, finely chopped
  • 1 large carrot, finely chopped or grated
  • 3-4 cloves garlic, finely chopped
  • 1 teaspoon ground cumin
  • ½ teaspoon dried oregano
  • 1 bay leaf
  • 1 tablespoon red wine vinegar (aged balsamic also works)
  • 1 teaspoon sea salt
  • ½ teaspoon course black pepper
  • Optional: 2 tomatoes, seeded and chopped (or one 12 oz can
  • organic diced tomatoes)
  • Optional: Any greens you’d like to add; look for something in season and at a good price at the store. Spinach is always a great option and has a mild favor. You’ll need about one handful of washed greens per person.
Instructions
  1. Spread the lentils out on a large sheet tray and pick out any debris (aka anything that doesn’t look like a lentil.) Legumes are harvested and stored in large quantities and sometimes little rocks or other things make their way in the bag.
  2. Pre-soaking really depends on personal preference; it helps soften the lentils faster but is not always necessary. I typically do not presoak my lentils. If you want to soak, pour the lentils into a large bowl and cover with purified water by 2 inches. If you’ve thought ahead enough, cover the bowl with a kitchen towel and leave it on the counter for 8 to 12 hours. Drain the lentils and rinse them well before using.
  3. While the lentils soak, heat the olive oil over medium heat in a large soup pot. Add the chopped onion, carrot and celery and cook until tender, about 5 minutes.
  4. Add garlic, cumin, oregano and pinch of both salt and black pepper to the pot. Stir and let cook another 3-5 minutes until the mixture is well combined and very fragrant. Be careful not to burn the garlic–turn the heat down if necessary as garlic burns easily.
  5. Add the bay leaf, rest of the salt and pepper, stock, water and soaked, rinsed lentils to the pot and bring to a full boil, then reduce the heat to a simmer. The amount of salt you need will depend on what type of stock you use; start with one teaspoon and add more later to taste if desired.
  6. Add the tomatoes (if using) and let the pot simmer for about 40-50 minutes or until the lentils are soft. Turn off the heat and stir in the vinegar. Discard the bay leaf before pureeing and serving.
  7. Depending on how you like the texture, use a handheld immersion blender to blend ⅓ to ½ of the soup. Or skip the blending if you like a firmer soup texture. If you don’t have an immersion blender puree 2 cups of the soup in a regular blender or food processor; include some of the the soup’s broth to blend smoothly.
Notes
1. Be very careful when blending hot mixtures and never fill the blender/food processor more than ¼ the way full as hot liquids expand when blending.
If waiting longer than one hour to serve, leave the soup pot on the stove but turn the burner to the lowest setting. You can leave it on the stove for 2-4 hours. If it gets too thick, just add another 1-2 cups water. This recipe is really flexible.

2. Optional: Add one handful per person of chopped greens, like spinach or kale, to piping hot soup a few minutes before serving for even more flavor, nutrients and fiber. Add them last once you’ve turned off the heat so you don’t kill all of their nutrients, the greens will wilt from the heat of the soup in just a few minutes.

 


Happy soup making!

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23 Comments...
  • Sarah Laudico

    Elizabeth, do you have nutritional information for this soup? Making it for dinner tonight and I track every thing in myfitnesspal! Thank you

  • Delores Cotton

    Tried several receipes and yours was not only the best but also easy to follow thanks 😊

  • Frances

    This was truly delicious! It’s hearty and flavorful, and the lentils are really satiating. I used regular brown lentils, did not soak them, nor did I blend them at the end. Thank you Elizabeth!

  • Macie Frederick

    I like your lentil soup recipe except for the hand full of spinach at the end because spinach contains a lot of oxalic acid. Oxalic acid binds with minerals especially calcium and prevent minerals from being utilized properly. Southerners blanch their greens for 30 seconds, remove from the hot water then immerse them in ice or very cold water . Then squeeze them and chop them and cook however they want them. Having a southern grandma and a Japanese mother, they both agreed this was the proper way to cook greens. The Japanese say that you will get kidney stones if you don’t blanch your greens. Mom would toast and grind sesame seeds and mix them with a little sesame seed oil and soy sauce to pour over cold blanched spinach to eat as a side or put in sushi rolls. Only turnip and mustard greens do not need to be blanched. I recently read that many people were found to have high levels of oxalic acid. There was no other information as to why. I studied nutrition in college where I learned about oxalic acid. So I will add some blanched spinach to my lentil soup.

  • Connie

    Made your easy lentil soup. Everyone raved about it, came out excellent. I added a pinch of thyme and rosemary, only difference. Thank you.

  • Alyssa

    Was searching for a lentil soup recipe without tomatoes and decided to give this one a try last night. Was a hit with 3 out of 4 of us… not too bad since the little guy is pretty picky so he doesn’t count. My 8 year old went back for a third serving! Thank you :)

  • Lisa

    Just made this soup for dinner tonight. Delicious! Everyone loved it. Thanks so much!

  • Angelia johnson

    I love the soup, so healthy and flavorful. please let me know the proper way to store it in the refrigerator. And how long can i keep it in the refrigerator? I’m the only one in the home who eats it.

    FYI: i add sweet potatos on the second day. So yummy!!

    Thanks

  • Thanks for the great start. Perfect first time! I added Kale leaves at the end and that was a success. Forgot to puree it but it was great nevertheless.

  • mary

    Do the lentils have to be boiled and rinsed first?

  • Hi Elizabeth, Do you have a vegetable stock (company) you can recommend or perhaps a recipe of your own you can share? Many thanks!

  • nikigombis

    What is the, “onion half*, (see image below)”, all about, Elizabeth? It’s in step 4. Thank you for this yummy recipe. Very much like mine but now I have a recipe to give out.

    • Oh! I used to stick a whole half onion in for flavor and then discard it, but it’s just as easy to do without it. I just removed that :)

  • Joanna

    Looks yummy Elizabeth! Quick question, last time I cooked lentils (red, I believe) I soaked them and cooked them and they turned to mush even following cooking instructions. I thought may be the soaking caused this, I’m confused. Thoughts?

  • Angie Toy

    I just bought some lentils at Trader Joe’s last week to make soup, but still needed a recipe – perfect!

  • margot tenenbaum

    I woke up to a cold, dreary, and wet day, wanting to make a soup, and found this gem in my inbox! Lucky me, and many thanks, Elizabeth!

  • mjd0745@live.com

    I woke up to a cold, dreary, and wet day, wanting to make a soup, and found this gem in my inbox! Lucky me, and many thanks, Elizabeth!

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