“A hearty, flavorful soup packed with fiber, protein, and vitamins. Perfect for lunch, dinner, or anytime you need a nutritious boost..“
Introduction
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!
Ingredients
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
Instructions
Preparing the Soup
- Heat a large soup pot over medium heat and add the avocado oil.
- 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
- 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.
- 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
- Add the carrots, cayenne pepper, cumin, turmeric, and Bragg’s Liquid Aminos to the pot. Simmer for an additional 10 minutes.
- Stir in the chopped spinach, kale, or chard at the very end.
Serving the Soup
- Ladle the soup into serving bowls.
- Top with optional garnishes such as chopped tomatoes, cilantro, avocado slices, green onions, and feta cheese.
- Serve with lime wedges, Tabasco, cayenne pepper, or Sriracha sauce on the side. Enjoy!
Nutritional Spotlight: Lentils
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.
Pro Tips and Variations
- 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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