Rating: 4.8/5
Preparation Time: 45 minutes
Stirring for easy to prepare a meal with a recuperating touch of nutrition and a vibrant taste? You know what to do though – get your lentil soup on! This is a simple food that dates back and it has been popular in many cultures for several years. From a simple dinner on a working week to delicious meal prepping right during the week, this lentil soup recipe is sure to become your go-to.
A Brief History of Lentil Soup
Lentil soup could be traced back many centuries of human civilization. Here are some interesting points:
- Ancient Origins: Lentils are one of the most ancient crops that have been grown for more than 9 thousand years. Lentil soup was enjoyed by the ancients Mesopotamians and Egyptians and many other ancient peoples.
- Biblical Mention: Lentils are cooked or prepared as stew or soup and the lentil stew finds its way into the biblical story of Esau who sold his birthright for lentil stew.
- Global Variations: Lentil soup is still well-liked in as a viable dish in a variety of cultures, ranging from Middle Eastern, through Mediterranean and all the way to Indian.
Read more: Chicken Pastina Soup: The Best Way To Enjoy Dinner
Ingredients for Traditional Lentil Soup Recipe
Here’s everything you’ll need to make this traditional lentil soup recipe:
- 1 cup dried lentils (red, green, or brown)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 stalks celery, chopped
- 1 can (14.5 oz) diced tomatoes
- 6 cups vegetable broth
- 1 tsp cumin
- 1 tsp turmeric
- 1 bay leaf
- 2 tbsp olive oil
- Salt and pepper to taste
- Fresh parsley or cilantro for garnish
- Lemon wedges (optional)
How to Make Lentil Soup
This lentil soup recipe is easy to follow, packed with nutrients, and tastes amazing.
Step 1: Prepare the Ingredients
Begin by rinsing your lentils under cold water to remove any debris. Chop the onions, garlic, carrots, and celery.
Step 2: Sauté the Vegetables
Heat the olive oil in a large pot over medium heat. Add the onions, carrots, and celery. Cook for 5-7 minutes until softened, stirring occasionally. Add garlic and cook for another 1-2 minutes until fragrant.
Step 3: Add Lentils and Spices
Add the rinsed lentils, cumin, turmeric, and bay leaf to the pot. Stir to coat the lentils in the spices and cook for 1 minute to bring out the flavors.
Step 4: Simmer with Broth and Tomatoes
Pour in the vegetable broth and add the diced tomatoes. Stir well. Bring the soup to a boil, then reduce the heat to low and cover. Simmer for 25-30 minutes, stirring occasionally, until the lentils are tender.
Step 5: Season and Garnish
Remove the bay leaf and season the soup with salt and pepper to taste. Garnish with fresh parsley or cilantro. For a burst of freshness, squeeze some lemon juice on top before serving.
Nutritional Value
This traditional lentil soup recipe is not just tasty but also a nutritious powerhouse. Here’s what you can expect in terms of nutritional value per serving:
- Calories: 230
- Protein: 15g
- Carbohydrates: 40g
- Fiber: 15g
- Fat: 5g
- Iron: 20% of Daily Value (DV)
- Folate: 90% DV
- Vitamin A: 60% DV
- Vitamin C: 20% DV
Lentils are an excellent source of plant-based protein, making this soup an ideal choice for vegetarians and vegans. It’s also high in fiber, supporting good digestion, and loaded with vitamins and minerals for overall health.
Customization Tips
Interested in lentil soup recipe variations? Here are a few ways to make it your own:
- Spice it up: Optional you may add a pinch of chili flakes or even cayenne pepper for the spicy note.
- Make it creamy: Mix the contents of half of the serving plate until it becomes thicker; more like a cream.
- Protein boost: For protein, you can even add tofu, chicken or sausage in cubes to the vegetable mixture.
- Herb it up: Try out the small additions of thyme or rosemary or oregano and see the difference.
Lentil soup is not just a tasty and healthy meal but it can be prepared and served on any occasion it is convenient to serve as a soup. Here’s this lentil soup recipe with just a few ingredients and a little work, you’ll be pinching bowls for second helpings. This is a good opportunity to try, and let your kitchen smell like this!
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