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A Health Lentil Super Soup

Lentils are a healthy superfood … rich in protein, fiber, iron, B6 and folate, antioxidants and an anti-inflammatory
Prep Time 20 mins
Cook Time 1 hr 30 mins
Total Time 1 hr 50 mins
Course First Course to Meal, Main Course, Soups & Stews
Cuisine All American, Middle Eastern
Servings 8 Servings


  • 1 tbsp extra virgin olive oil
  • 1 medium sweet yellow onion (about 1 cup chopped)
  • 2 carrots peeled and chopped
  • 2 Celery stalks chopped
  • 3 garlic cloves pressed or minced
  • 1 teaspoons ground cumin
  • 1 teaspoon curry powder
  • ½ teaspoon dried thyme
  • 1 large can 28 ounces diced tomatoes, lightly drained
  • 1 cup dry red or green lentils picked over and rinsed
  • 4 cups vegetable broth
  • 1 cups water may need more depending on thickness preferred
  • 1 teaspoon salt more to taste
  • ¼ tsp of Cayenne pepper or red pepper flakes more can be added I you want more heat
  • Freshly ground black pepper to taste
  • 1 cup chopped fresh kale tough ribs removed or spinach.
  • 1 to 2 tablespoons lemon juice ½ to 1 medium lemon, to taste


  • Warm the olive oil in a large Dutch oven or pot over medium heat.
  • Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
  • Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to marry their flavors.
  • Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper.
  • Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
  • Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot. (I use an immersion blender to blend a portion of the soup.)
  • Add the chopped greens and cook for 5 more minutes, or until the greens have softened.
  • Remove the pot from the heat and stir in 1 tablespoon of lemon juice.
  • Season to taste.
  • Serve while hot. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).


Melissa’s Modifications:
There are many varieties and colors of Lentils; brown, red, yellow, green which are the most popular. Yellow and red lentils are split and cook quickly.
Lentils can be made to add protein to a delicious salad, used as a base of a spread or dip, uses for this versatile.
They are high in fiber and support a healthy bowl and growth of healthy gut bacteria.
Nutrition Values: 1 serving -366 Calories; 15.5g Fat; 0mg Cholesterol; 47.8g Carbs – 11g Fibers, 10.8g Sugars; 14.5g Protein.
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