Lentil Soup

Lentil soup is often considered a Mediterranean or Middle Eastern dish/soup and is widely talked about on Vegetarian/Vegan blogs. Did you know that it’s high in fiber, protein, iron and potassium? This means it can easily fill in as a meat substitute if your family is looking for dietary alternatives.

There are many different variations to lentil soup, so I’m including three of our favorite for your choosing.

Lentils and Carrot Soup

You’ll Need:
1.5 cups Lentils (or ~15 oz.)
8 cups Chicken or Vegetable Broth
1 cup Carrots, chopped
1 medium Onion, chopped
2 TBSP Olive Oil
2 cloves Garlic, crushed
1 Bay Leaf
0.5 TSP Oregano, dried
0.5 TSP Basil, dried
0.25 TSP Red Pepper Flakes
1 TSP Salt
0.5 TSP Pepper
1 TBSP Red Wine Vinegar

Cooking directions are below.

Lentils and Rice

You’ll Need:
1.5 cups Lentils (or ~15 oz.)
8 cups Chicken or Vegetable Broth
1.25 cups Water
0.5 cup Brown Rice, dried
1 medium Onion, chopped
1 can Diced Tomatoes
1 Roasted Skinless Eggplant, pureed (optional)
2 TBSP Olive Oil
2 cloves Garlic, crushed
1 Bay Leaf
0.5 TSP Oregano, dried
0.5 TSP Basil, dried
0.25 TSP Red Pepper Flakes
1 TSP Salt
0.5 TSP Pepper
1 TBSP Red Wine Vinegar

Cooking directions are below.

Mediterranean Lentil Soup

You’ll Need:
1.5 cups Lentils (or ~15 oz.)
8 cups Chicken or Vegetable Broth
1 medium Onion, chopped
1 Celery Rib, thinly sliced
2 small Carrots, chopped
1 can Diced Tomatoes
3 medium Yukon Gold Potatoes, diced
2 packed cups fresh Spinach/Chard/Kale/Beet Greens, chopped
2 TBSP Olive Oil
2 cloves Garlic, crushed
1 Bay Leaf
0.5 TSP Oregano, dried
0.5 TSP Basil, dried
0.25 TSP Red Pepper Flakes
1 TSP Salt
0.5 TSP Pepper
1 TBSP Red Wine Vinegar

Cooking Directions:
1. Rinse lentils.
2. Place lentils in large soup pot and add all ingredients except vinegar and greens.
3. Bring soup to a boil. After it reaches a boil, reduce heat to low, cover and allow to cook for 30-40 minutes.
4. Remove from heat, discard bay leaf, add vinegar and stir in greens. Allow soup to rest for 2-5 minutes.
5. Serve with a smile. 😉

If you’re in a time crunch or don’t have all of the seasonings on hand, you could substitute the broth, seasonings and lentils for one 15.5 oz bag of lentil soup mix in your store’s dried bean section. The soup mix may be a much cheaper alternative as well.

-Angela

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