This soup is perfect for fall when the weather gets a little colder and you need something delicious and comforting to keep you warm! This lentil soup is a traditional Middle Eastern recipe and is packed with nutritious ingredients! It’s also great if you want to use up any leftover veggies in your fridge.
Nutritional Facts of Lentil Soup
We use red split lentils in this recipe, which are considered a superfood, as they are packed with protein, fiber, vitamins, and minerals! These legumes also contain a number of health benefits! The fiber in lentils decreases the risk of cardiovascular disease and slows down digestion, making them great for gut health. They also contain folate, which is beneficial for preventing birth defects in pregnant women. Additionally, they are a great source of plant-based iron, which is necessary for a nutritious diet as it is essential for red blood cell production and the transportation of oxygen around the body. Iron is especially important for women both generally and during pregnancy, in order to avoid iron deficiencies.
The cumin in this recipe is a flavorful spice that is versatile and used in lots of different cuisines. It also contains lots of health benefits! It’s a great source of dietary fiber and vitamins A, E, B, and C, and contains iron and copper, which are necessary for red blood cell production, as well as zinc which is needed for our overall metabolism. Additionally, it contains potassium, which is necessary for controlling blood pressure and heart rate.
Lentil Soup Recipe
Prep time: 10 mins
Cook time: 35 mins
Total Time: 45 mins
Serves: 6 bowls
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large white onion, diced
- 1 large carrot, diced
- 4 garlic cloves, minced
- 1 cup red split lentils, washed and drained
- 2 to 3 cups water, or more depending on thickness
- 1/2 red/orange/yellow bell pepper, largely diced
- 2 tomatoes, largely diced
- 1 teaspoon cumin, or to taste
- Pinch of salt
- Handful fresh cilantro, minced
Method
- Heat olive oil in a large pot over high heat, and add diced onion, carrot, and any other tough vegetables you may use. Cook for 5 minutes, or until softened and onions are translucent.
- Add minced garlic and mix for a minute until fragrant, taking care not to brown the garlic.
- Add the washed and drained lentils and mix in with the vegetables until just combined.
- Then, add water. It is best to start with 2 cups and gradually add more as the soup cooks depending on your desire consistency, as every brand of lentils absorbs water differently.
- Add bell pepper and tomato chunks, and cover pot.
- Once the soup boils, turn the heat to low and let simmer for roughly 30 minutes. Make sure to mix every 5 minutes, scraping the bottom, to ensure it doesn’t stick to the bottom or burn.
- Once cooked, turn off the heat and add salt, cumin and fresh cilantro.
- Blend with an immersion blender or in a heat-proof blender.
- Serve alone or with whole-grain bread. Enjoy!
Serving suggestions
- You can add some pumpkin, or any other veggies you have leftover in the fridge
- Serve with a squeeze of lemon juice and a drizzle of olive oil, or some green olives!
Remember, eating healthy doesn’t have to look boring!
If you recreate this recipe, be sure to post it on Instagram and tag us @newyorkcitynutrition; we love to see you eating delicious, nutritious foods!
