A Hearty Lentil Soup Recipe

I was never a huge fan of lentils. Growing up, I would always be upset with my mom whenever she made a lentils dish. I had to eat it anyways, because I had no other choice. However, when I moved after high school to start university, lentils became a big part of my diet as it is a good source of protein, quick to make and most importantly– they are cheap!

I had to be very creative with my cooking while I was in university and graduate school as well. I had to come up with recipes to make my food taste good and also get all the nutrients that my body needed, while at the same time staying on a strict budget. As I have mentioned before, I wasn’t a huge fan of lentils, but lentils fit all of those categories. Scroll down to find out about my favorite lentil soup recipe and a few health benefits!

Green Lentil
Lentils have become a staple ingredient in the vegetarian and vegan diet. They are low in calories and high in nutrition; they are the perfect legumes to eat in a salad, make as a soup, or put in a stew. They are also very easy and quick to cook. Lentils complement almost every meal you have. To make it even better, there are different varieties of lentils to choose from! My favorite kind of lentils are the orange ones, I love the way they taste, especially in the following soup recipe, which I make all the time. 

 

Hearty Lentil Soup
A delicious, healthy and hearty lentils soup
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Ingredients
  1. 3 tbsp (44 mL) extra-virgin olive oil
  2. 1 onion, chopped
  3. sea salt & fresh ground pepper
  4. 1/2 cup (85 g) chopped celery
  5. 1 cup (170 g) chopped carrot
  6. 5 cloves garlic, minced
  7. 1 1/2 (7.5 g) tsp ground cumin
  8. 1 1/2 (7.5 g) tsp ground coriander
  9. pinch of ground chili pepper
  10. 2 cups (340 g) lentils
  11. 2 quarts (8 cups) chicken stock or vegetable stock
  12. Juice of 1 lemon
  13. 1/2 cup (85 g) of chopped green onion
Instructions
  1. Set a large, heavy-bottomed pot over medium-high heat and add the olive oil.
  2. When the oil comes up to temperature, add the onions and a generous pinch of sea salt.
  3. Sauté the onions until translucent, about 3-5 minutes.
  4. Add the celery, carrot, garlic, cumin, coriander, and chili peppers.
  5. Stir frequently and sauté until the veggies soften.
  6. Add the lentils and stir them around to coat them in the oil.
  7. Add enough stock to cover and simmer for 30-45 minutes, until the lentils become soft and creamy.
  8. Add more stock if the lentils become too thick.
  9. When cooked, stir in the lemon juice to taste (it should brighten the soup but not dominate the flavor) and season with sea salt and pepper as needed.
For garnish
  1. 1/2 cup (85 g) plain yogurt
  2. 3 lemons quartered
  3. 1/2 cup (85 g) of chopped green onion
https://www.chefxchange.com/blog/

Here’s a recap of some of the health benefits of lentils:

  • Lentils are low in cholesterol.
  • Lentils are good for maintaining heart health and decreasing the risk of heart attacks.
  • Lentils are a good source of fiber, which are really good for the digestive system.
  • Lentils are a great source of protein. They contain the third highest levels of protein amongst all legumes and nuts.
  • Lentils are low in calories, which makes them good if you’re on a diet and want to lose weight.

Lentils are very popular in Middle Eastern dishes. If you crave some, make sure to try one of our chefs who are specialized in Middle Eastern cooking. I would also recommend Chef Dima in Beirut, who makes delicious Syrian lentil dishes!