Lentil Soup

Lentils are high in fiber and protein and do not require presoaking before cooking. Lentil soup is simple and can be prepare and served dozens of ways.

Lentil soup is low calorie and high fiber. Lentils are one of the best sources of legume fiber and protein. An 11 ounce (about 1 1/3 cup, 300g) serving has about 200 calories and 12 grams of fiber. Serve with brown rice, barley or quinoa for complete protein and an additional 2 to 5 grams of fiber.

Cooks Tips

• For a creamier soup, puree about two cups in a blender or use an immersion blender pulsing until desired consistency.
• This recipe can be thick and stew-like or a thin soup. Adjust amount of water to vary thickness.
• Add 1/2 cup quick cooking barley during the last 15 minutes for an additional 2 grams of fiber per serving. Barley adds about 50 calories per serving.

Other Lentil Recipes

Creamy Red Lentil & Tomato Soup

Lentil and Bean Soup

Lentil and Spinach Soup

Madras Lentils

Red Lentil Soup

Ingredients

• 1 cup (200 g) brown or green lentils
• 5 cups (1200 ml) water
• 14.5 oz (411 g) canned low sodium chicken broth or increase water to 6.5 cups
• 1 (150-250 g) small to medium onion, diced
• 2 (150 g) carrots, diced
• 1 (150-200 g) medium tomato or 2 small Roma tomatoes, chopped
• 1-2 stalks/ribs (120 g) celery, diced
• 2 tablespoon (15 ml) olive oil
• 1 teaspoon (5 ml) kosher salt
• 1/2 teaspoon (2.5 ml) dried oregano
• 1/2 teaspoon (2.5 ml) dried thyme
• 1 bay leaf
• 1/8 teaspoon (1.25 ml) ground anise (optional)
• Fresh ground black pepper to taste
• 2-3 tablespoon (30-45 ml) flat leaf parsley, chopped
• 1 tablespoon (15 ml) fresh basil, chopped or 1/2 teaspoon (2.5ml) dried

Method of Preparation