Lentil Soup

"A hearty, flavorful soup packed with fiber, protein, and vitamins. Perfect for lunch, dinner, or anytime you need a nutritious boost.."

This Healthy Lentil Soup is one of the best ways to enjoy more vegetables in your diet. Packed with hearty lentils, nutrient-rich greens, and warming spices, it’s a comforting and customizable dish. Enjoy it for lunch or dinner, and feel free to experiment with your favorite spices and veggies to make it your own!

Soup Base

• 1 tbsp avocado oil
• 1/2 cup chopped onion (yellow or brown)
• 2 carrots, chopped
• 1 cup chopped spinach, kale, or chard
• 4 cloves garlic, finely chopped
• 1 1/2 cups dry lentil beans (cleaned and rinsed)
• 4 cups low-sodium broth (vegetable or chicken)
• 4 cups water
• 1/2 tsp ground cayenne pepper
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• 1 large bay leaf, snapped in half
• 1 tbsp Bragg’s Liquid Aminos

Optional Garnishes

• 1 tomato, chopped
• 1 handful cilantro, chopped
• 1 avocado, sliced
• 2 green onions, chopped
• Sprinkle of feta cheese
• Lime wedge
• Dash of Tabasco, cayenne pepper, or Sriracha sauce

Preparing the Soup

1. Heat a large soup pot over medium heat and add the avocado oil.
2. Add the onion and sauté for 2 minutes. Reduce heat to medium-low, then add the garlic and bay leaf. Sauté for another 2 minutes until fragrant, being careful not to burn the garlic.

Cooking the Lentils

1. Add the broth and water to the pot, and turn the heat to high. Once the liquid begins to simmer, add the lentils. Stir to combine.
2. Leave the pot uncovered and maintain a gentle simmer for 40–45 minutes, stirring occasionally. Check the lentils for doneness, as older lentils may take longer to cook.

Adding the Vegetables and Spices

1. Add the carrots, cayenne pepper, cumin, turmeric, and Bragg’s Liquid Aminos to the pot. Simmer for an additional 10 minutes.
2. Stir in the chopped spinach, kale, or chard at the very end.

Serving the Soup

1. Ladle the soup into serving bowls.
2. Top with optional garnishes such as chopped tomatoes, cilantro, avocado slices, green onions, and feta cheese.
3. Serve with lime wedges, Tabasco, cayenne pepper, or Sriracha sauce on the side. Enjoy!

Lentils are a nutrient-dense legume packed with protein, fiber, and essential minerals like iron and magnesium. They’re an excellent choice for a heart-healthy and filling meal.

• Add diced sweet potatoes or zucchini for an extra layer of flavor and nutrition.
• For a spicier soup, increase the cayenne pepper or add red pepper flakes.
• Use coconut milk for a creamy variation of the soup.
• Experiment with different greens, such as collard greens or mustard greens.

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