| Prep: 15 mins | Cook: 45 mins – 60 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 330 | 10g | 1g | 47g |
| sugars | fibre | protein | salt |
| 7g | 15g | 18g | 0.6g |
I’ve always had a fondness for hearty, comforting soups, and today I want to share one such favorite with you — Lentil Soup. Growing up in New Jersey, with familial connections tracing back to Italy, majority of my culinary inspirations were rich in meats, pasta, and generously smothered in tomato sauce. However, Lentil soup, which sounds like a departure from my traditional Italian-American leanings, actually brings me back to my roots, reminding me of shared family meals, nurtured with a dash of love.
Why Lentils Deserve a Place in Your Kitchen
For as long as I can remember, lentils and legumes were a staple in our pantry. These humble seeds have been a part of Italian cuisine for centuries, often considered a symbol of prosperity and good luck. More importantly, lentils are quite a powerhouse of nutrition, boasting high protein and fiber content, which are essential for a balanced diet. Their potential health benefits include improved digestion, heart health, and weight management.
One great thing about this lentil soup recipe is its simplicity, yet it carries a hearty depth of flavor, thanks to the mélange of vegetables and aromatic spices such as turmeric and cumin. Each spoonful of this soup rewards you with a hearty dose of wholesome nutrients, without compromising on taste.
Pairings and Comparisons
In many ways, this lentil soup bears resemblance to the classic Minestrone, an Italian soup that typically includes vegetables, and often, beans and pasta. If you’re a fan of Minestrone, you certainly will enjoy this lentil soup. They pair wonderfully with earthy breads or salads. Sometimes, we even serve it with a side of spaghetti, allowing the nourishing broth to seep into the pasta, uniting the meal with a wholesome symphony.
In case you want to experiment, BBC Good Food has a great guide on healthy Italian cooking. But if you’d like to stick with a tried-and-true formula, this lentil soup recipe will never disappoint. After all, family traditions — whether it’s spaghetti and meatballs, or a soothing pot of lentil soup — always offer comfort and familiarity, the taste of home.
What You’ll Need
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon turmeric
- 1/2 teaspoon ground cumin
- 1 1/2 cups green lentils, rinsed
- 6 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes
- 2 cups chopped kale or spinach
- 2 tablespoons lemon juice
Method
Step One
Start by heating the olive oil in a large pot over medium heat. Once the oil is shimmering, add the chopped onion, carrots, and celery. Cook until the vegetables are softened, about 5-7 minutes.
Step Two
Add the minced garlic to the pot, along with the salt, black pepper, turmeric, and ground cumin. Cook for another minute until the spices are well-combined and fragrant.
Step Three
Pour in the rinsed green lentils, followed by the vegetable broth. Stir well, making sure the lentils are fully submerged in the broth.
Step Four
Bring the soup to a simmer, then reduce the heat to low. Cover the pot and let the soup cook for about 30 minutes, or until the lentils are tender. Make sure to stir the soup occasionally to prevent sticking.
Step Five
Add the diced tomatoes to the pot. If you’re using spinach, add it at this point as well. If you’re using kale, wait until the lentils are fully cooked before adding it. Let the soup simmer for an additional 5-10 minutes, until the greens are wilted.
Step Six
Finish off the soup with the lemon juice. Stir well, then taste for seasoning. Adjust with more salt, pepper, or lemon juice if needed. Serve the lentil soup hot, with a side of crusty bread for soaking up the broth if desired.
