Why Lentil Vegetable Soup Is So Good!

My family loves a good bowl of soup for lunch or dinner, escially in the fall, winter or spring when it’s cooler out. It makes for a light but satisfying meal and the leftovers usually taste even better after it sits in the refrigerator overnight and the flavors meld even more. This soup recipe is no exception.

Lentils are loaded with proteins, good carbs & fiber and the vegetables provide great nutrients making this a really good-for-you soup. Dried lentils are inexpensive, and they cook quickly, making them perfect for in soups. I like the french green lentils because of their flavor, but there are different varieties (red, green, etc) so you can try them all and find your favorite.

The french green lentils used in this recipe are the most intensely flavored of the lentil family and are prized by chefs for their rich, earthy flavor and hearty texture. They hold their shape when cooked and make a delicious side dish, soup or a bed for entrees. Though small in size, lentils are a nutritional all-star. They’re rich in fiber and contain about a steak’s worth of protein, making them a healthy meat substitute for vegetarians and vegans. Lentils are also packed with folate, iron, phosphorus and potassium.

As with all soup recipes, this can be the start. You can change it up with other vegetables you like or have on hand and add different spices to find new combinations so you don’t get bored with one flavor. This recipe is good with ginger and turmeric as well, two very powerfully healhty spices.

Lentil Vegetable Soup

Makes about 6 servings

Ingredients

Use organic whenever possible.

• 2 TBLS high heat oil like non-gmo, organic canola, grapeseed or avocado oil
• 3 medium carrots, diced
• 3-4 stalks celery, diced
• 1 medium yellow onion, diced
• 4 garlic cloves, finely diced (or pressed through garlic press)
• 1/2-3/4 lbs of mushrooms, sliced (leave out if you don’t like)
• 2 cups dried french green lentils, rinsed (use any lentil variety you like)
• 4 cups organic chicken (or vegetable broth for vegan/vegetarian)
• 1 cup water
• 1 15-ounce can diced tomatoes
• 1 TBLS white or red wine vinegar
• 3-4 handfuls baby spinach or massaged kale
• 1/2 TSP sea salt
• Ground black pepper to taste
• 1 TSP chopped dried thyme (or replace with some turmeric or Indian curry for a different flavor)

Directions

1. In a large pot, heat the olive oil over medium heat, don’t let it burn. Add the carrots, celery, onion and garlic and sautee until the onions are translucent, stirring occasionally (about 5 min.).

2. Add the mushrooms and continue to cook until the mushrooms have released most of their liquid, about 5 minutes. They will shrink down alot.

3. Add lentils, chicken broth, water, tomatoes with juice, and vinegar.  Cover the pot and bring to a boil. Reduce the heat and simmer about 20 minutes or until lentils are tender.

4. Remove from the heat.  Add the spinach or kale, sea salt, pepper and thyme. Stir well.

5. Let soup sit for 10 minutes before serving. This allows it to cool some while cooking the greens.

.Modify ingredients to your liking… add more veggies, different spices and make it your own. The one pictured did not have diced tomato’s added.

Click here for another delicious vegetable lentil salad recipe from the Bob’s Red Mill page.

Enjoy!

 

Cindy Nunnery
Email: cindy@cindynunnery.com
Instagram: @cindynunnery
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