This lentil soup recipe is one of my favorite recipes. It cooks very slowly and renders a flavorful, healthy and comforting meal. I am in love with the nuttiness of lentils and use them often is stews, soups and veggie patties.
Lentils are loaded in protein and are a great substitute for meat. They are also rich in vitamin A, vitamin C, calcium, iron and phosphorus. To top it off it is low in fat, cholesterol free and has a low glycemic index. Lentils are indeed a super food.
I add some honey at the end of the cooking process of this wonderful soup. However, if you are vegan you can simply omit the honey or substitute it for agave syrup.
Here is what you need to do for this super nutritious and delicious lentil soup recipe:
3 cups raw lentils – thoroughly rinsed
1 tsp. salt
8 cups water
2 TBS olive oil
1 small white onion – coarsely chopped
½ a bell pepper – chopped
2 celery stalks – chopped
2 garlic cloves – minced
1 chili pepper – membrane and seeds removed – chopped (optional)
2 carrots – peeled and diced
½ TBS dry oregano
1 tsp. paprika
1 tsp. cumin
3 small tomatoes – peeled and chopped
½ TBS honey
1 TBS Balsamic vinegar
1 TBS lemon juice
Salt & Pepper
Place the lentils, salt and water in a large pot and simmer for about 1 ½ hours. Add more water if necessary.
Heat the oil in a skillet. Add the onion, bell pepper, celery, garlic, chili pepper and carrots. Sauté for about 5 to 6 minutes until vegetables are softened. Add the vegetables to the lentils. Add the oregano, cumin and paprika. Season with salt and pepper. Simmer for another 45 minutes.
Add the tomatoes, honey, vinegar and lemon juice. Mix well. Simmer for an extra 30 minutes. Serve and enjoy with crusty bread. You can garnish with chopped parsley and chopped green scallions.
CALORIES 246.75; FAT 0.9 grs (sat 0.13; mono 0.13; poly 0.38); PROTEIN 15.92 grs ; FIBER 8.06 grs; CARBS 44.79 grs; CHOLESTEROL 0.00 mg; IRON 4.96 mg; SODIUM 604.69 mg; CALCIUM 64.67 mg