This hearty lentil soup is a flavorful and nutritious dish that combines pantry staples with fresh greens and a hint of lemon. Seasoned with aromatic spices and black pepper, it’s a comforting meal perfect for any occasion.

FULL RECIPE:

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow or white onion, chopped
• 2 carrots, peeled and chopped
• 4 garlic cloves, pressed or minced
• 2 teaspoons ground cumin
• 1 teaspoon curry powder
• 1 teaspoon dried thyme
• 1 large can (28 ounces) diced tomatoes, drained
• 1 cup brown or green lentils, picked over and rinsed
• 4 cups vegetable broth
• 2 cups water
• 1 teaspoon salt, more to taste
• Freshly ground black pepper, to taste
• Pinch of red pepper flakes
• 1 cup chopped fresh collard greens or kale, tough ribs removed
• 1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste

Directions

1. Sauté the Vegetables: In a large pot, warm the olive oil over medium heat. Add the chopped onion and carrots. Cook, stirring occasionally, until the onion is translucent, about 5 minutes.
2. Add Garlic and Spices: Stir in the garlic, cumin, curry powder, and thyme. Cook until fragrant, about 30 seconds.
3. Incorporate Tomatoes and Lentils: Pour in the drained diced tomatoes and cook for a few more minutes, stirring often. Add the lentils, broth, water, salt, black pepper, and red pepper flakes. Stir to combine.
4. Simmer: Raise the 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.
5. Blend a Portion: Transfer 2 cups of the soup to a blender. Securely fasten the lid and blend until smooth. Pour the blended mixture back into the pot. (Alternatively, use an immersion blender to blend a portion of the soup directly in the pot.)
6. Add Greens: Stir in the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking.
7. Finish with Lemon: Remove the pot from heat and stir in 1 tablespoon of lemon juice. Taste and adjust the seasoning with more salt, pepper, or lemon juice as desired.
8. Serve: Ladle the soup into bowls and enjoy. Leftovers can be stored in the refrigerator for about 4 days or frozen for several months.

Nutrients Per serving (based on 6 servings):

• Calories: 200
• Total Fat: 5g
• Saturated Fat: 0.5g
• Cholesterol: 0mg
• Sodium: 700mg
• Total Carbohydrates: 30g
• Dietary Fiber: 12g
• Sugars: 7g
• Protein: 9g

The History of Lentil Soup

Lentil soup is one of the oldest known dishes, dating back thousands of years to ancient civilizations. Lentils have been a staple in Middle Eastern, Indian, and Mediterranean diets for centuries, valued for their high nutritional content and affordability. Archaeological evidence suggests that lentils were cultivated as early as 8000 BCE, making them one of the first domesticated crops. Throughout history, lentil soup has been a symbol of nourishment and comfort, often associated with home-cooked meals and rustic traditions. Lentils were widely consumed in ancient Egypt, Greece, and Rome. In ancient Greece, they were considered a food for the poor but were also enjoyed by philosophers like Pythagoras, who advocated for vegetarianism.

Health Benefits of Lentil Soup

Lentil soup is not only delicious but also packed with essential nutrients. It is an excellent source of plant-based protein, making it a favorite among vegetarians and vegans. Lentils are high in dietary fiber, which aids digestion and promotes gut health. A single serving of lentil soup provides a good amount of iron, folate, magnesium, and potassium, all of which are essential for overall health. One of the main health benefits of lentil soup is its ability to support heart health. The high fiber content helps reduce bad cholesterol levels, lowering the risk of heart disease. Additionally, lentils have a low glycemic index, making them a great option for people managing blood sugar levels, such as those with diabetes.

Variations of Lentil Soup Around the World

Lentil soup takes on different forms depending on the region. Some variations include:

• Indian Dal: One of the most famous lentil dishes, dal is a spiced lentil soup made with turmeric, cumin, garlic, and ginger. It is typically served with rice or flatbread.
• Middle Eastern Lentil Soup: Often flavored with cumin, coriander, and lemon, this version is smooth and creamy, sometimes blended for a velvety texture.
• French Lentil Soup: Made with green lentils (such as Puy lentils), this soup often includes onions, carrots, celery, and herbs like thyme and bay leaf.
• Mediterranean Lentil Soup: This variation includes tomatoes, garlic, and olive oil, making it both hearty and flavorful.
• Latin American Lentil Soup: Often containing plantains, sweet potatoes, and local spices, this version adds a unique twist with sweet and savory notes.

Best Pairings for Lentil Soup

Lentil soup pairs well with a variety of side dishes and accompaniments. Some of the best pairings include:

• Crusty Bread: A warm, crispy slice of bread is perfect for dipping into the soup and soaking up the flavors.
• Rice or Quinoa: Serving lentil soup over a bed of rice or quinoa adds more texture and makes the meal more filling.
• Fresh Salad: A simple green salad with a lemon vinaigrette complements the rich and hearty flavors of the soup.
• Roasted Vegetables: Oven-roasted carrots, bell peppers, or zucchini add depth to the meal.
• Yogurt or Sour Cream: A dollop of yogurt or sour cream can balance the spices and add a creamy contrast.

Tips for Making the Best Lentil Soup

To ensure your lentil soup is full of flavor and perfectly textured, keep these tips in mind:

• Choose the Right Lentils: Brown and green lentils hold their shape well, while red lentils break down and create a creamy consistency.
• Sauté the Aromatics: Cooking onions, garlic, and carrots before adding the broth enhances the overall flavor.
• Use Homemade Broth: If possible, use homemade vegetable broth for a richer and fresher taste.
• Simmer for the Right Amount of Time: Lentils take about 25-30 minutes to cook. Overcooking may result in a mushy texture, while undercooking leaves them too firm.
• Add Acid at the End: A splash of lemon juice or vinegar at the end brightens the flavors and balances the soup.
• Blend for Creaminess: If you prefer a creamier texture, blend a portion of the soup and mix it back into the pot.
• Experiment with Spices: Lentil soup can take on different profiles depending on the spices used. Try adding smoked paprika, coriander, or even a pinch of cinnamon for a unique twist.

Storing and Reheating Lentil Soup

Lentil soup is great for meal prep and can be stored in the refrigerator or freezer for later use. Here’s how to store and reheat it properly:

• Refrigeration: Store leftover soup in an airtight container in the fridge for up to 4 days.
• Freezing: Lentil soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be stored for up to 3 months.
• Reheating: To reheat, warm the soup over medium heat on the stove, stirring occasionally. If the soup has thickened in storage, add a bit of water or broth to reach the desired consistency.

Conclusion

Lentil soup is a timeless and nourishing dish that has been enjoyed across cultures for thousands of years. Its rich history, incredible health benefits, and versatility make it a must-have recipe in every kitchen. Whether you prefer a traditional Middle Eastern version, a spicy Indian dal, or a hearty Mediterranean take, there is a lentil soup variation for everyone. With the right combination of ingredients and techniques, you can create a flavorful and comforting meal that is both satisfying and nutritious.