Healthy Lentil Soup is a welcome addition to the menu anytime of the year!
This recipe for Healthy Lentil soup is one of my favorite”go-to” soups whenever it’s cold or even when it’s not! Lentils are super high in fiber, which is a good thing (especially after all of those high carb Thanksgiving side dishes…)
Are Lentils Fattening?
Lentils are legumes and are naturally low in fat and high in fiber. Lentils do contain carbohydrates; in fact, 1/2 cup of cooked lentils has about 20 grams of carbohydrates. If you’re on a low-carb diet, you can still have healthy lentil soup, but you’ll want to reduce your portion size.
Fiber In Lentils
Fiber is important in our diets for various reasons including the absorption of carbohydrates. Carbohydrates are essential for energy; however, some of the foods we eat are “bad” carbs–simple carbs like pasta, cookies, cakes, etc. Lentils contain”good”, complex carbohydrates, which break down more slowly than simple carbs, and assist in our bodies absorption process. The complex carbohydrates in lentil soup will provide you with energy and a feeling of satiety for much longer than a piece of cake or pie. Plus that, your blood sugar won’t spike with complex carbs.
How Do I Make Healthy Lentil Soup for Vegans?
The base of this recipe is chicken broth, however, if you’re making a vegan version, you can substitute the chicken broth with vegetable broth or water.
Can I Add Protein to Lentil Soup?
Yes. If you want to add a protein to the lentil soup, you might add cooked chicken, beef or turkey.
As a side note, you can refrigerate and re-heat the healthy lentil soup the next day, however, it will thicken in the fridge. You can either add more water, vegetable or chicken stock to thin the soup when re-heating.
Lentil Soup is delicious, easy to make and ultra healthy!
- 1 cup lentils
- 1 cup yellow onion chopped
- 2 cups carrots (about 3 large carrots) sliced
- 1/2 cup celery (about 2 stalks) chopped
- 2 tablespoons olive oil
- 1 28 oz. can petite diced tomatoes
- 1 32 oz. box of vegetable broth (about 4 cups)
- 3 bay leaves
- 1/2 teaspoon nutmeg
- salt and pepper to taste
In a dutch oven, add oil, onion, carrot and celery; cook on medium-high until onions are translucent (5-8 minutes)
Add tomatoes (with their juice), broth and bay leaves
Bring combination to boil
Reduce heat to medium low and cook 10-15 minutes, or until carrots are tender
Reduce heat to low; add lentils; cover and let simmer about 25 minutes, till lentils are tender
Lentils absorb liquid, so check on them occasionally; you may need to add more broth or water
Remove bay leaves prior to serving
- Lentils do not need to be soaked--just rinsed prior to adding them to the liquid
- If you want to heighten the nutrition of lentil soup, add 3 cups of chopped kale about 5 minutes before serving
- This recipe in total takes about an hour to make because I like to bring the tomato mixture to a rolling boil then let it cook for about 20 minutes; however, you don't have to cook the tomato mixture that long--I think it allows the flavors to marry and cooks off some of the acidity from the tomatoes.
I always like to make a batch of homemade cornbread with my lentil soup!