Vegetarian Lentil Soup
Prep Time: 10 minutes
Cooking Time: 45 minutes (Total time will vary with appliance and setting.)
Level of Difficulty: Medium
- 1 tablespoon canola oil
- 1 onion, chopped
- 2 teaspoons cumin seed
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- black pepper, to taste
- 2 celery stalks, chopped
- 2 carrots, chopped
- 1 cup dry lentils*
- 1 quart vegetable stock, homemade or unsalted store-bought
- 1 can (15oz) diced tomatoes, no added salt
- 1 cinnamon stick
- 1 bay leaf
- 1 tablespoon red wine vinegar
- 2 cups baby spinach
*Any color lentil will work in this recipe. Brown and red lentils do not hold their shape and make a thicker soup. Also, red lentils do not stay red. Green lentils, also called French or Puy lentils hold their shape. Black lentils, also called beluga lentils, hold their shape very well. A combination of lentils may also be used.
- Heat the oil over medium heat in a large saucepan or stock pot. Add the onion and cumin and sauté until soft and fragrant, about 5 minutes.
- Add garlic and sauté 1 minute. Season with ½ teaspoon salt and fresh ground black pepper.
- Add celery and carrot and sauté another 5-10 minutes.
- Add lentils, stock, tomatoes, cinnamon stick and bay leaf. Cover soup and bring to a boil then reduce to a simmer and cook until lentils are cooked through, anywhere from 15-30 minutes.
- When lentils are soft, remove from heat and stir in vinegar and more black pepper, if desired.
- At this point, the soup may be pureed either with an immersion blender, food processor or blender. This yields a thicker, less brothy soup and works best when using brown or red lentils.
- Stir in spinach until wilted.
Yield: 6 servings
- 180 Calories
- 3g Fat
- 29g Carbohydrate
- 12g Fiber
- 12g Protein
- 369mg Sodium
- 22%DV Iron