Easy Lentil Soup

Easy Lentil Soup

Recipe by Carmen Weber, RDN, CDN

Easy Lentil Soup is a simple yet nourishing dish that combines the wholesome goodness of lentils with vegetables and spices, creating a hearty and satisfying meal. Known for its versatility and affordability, this soup offers numerous health benefits, making it a fantastic choice for anyone looking to eat healthily and feel good.

Here’s how to make it:

 

Serving Size: 4-6

Ingredients:

• 2-3 tbsp olive oil
• ½ lb mild sausage, cooked*
• 1 lg onion, diced
• 2 ribs celery, diced
• 2 lg carrots, diced
• 1 medium zucchini, diced
• 6 cloves garlic, minced
• 1 14 oz can no salt added petite diced tomatoes
• 7 c no salt added chicken stock*
• 2 c water
• 1 ½ c brown or green lentils
• 1 parmesan cheese rind*
• 2-3 c chopped kale or 1 c parsley
• Salt & pepper to taste

*For vegetarian soup, omit the sausage & cheese and use vegetable stock in place of chicken stock.

Directions:

1. Heat 2-3 tbsp of olive oil in large pot over medium heat. Add the onion, celery, and carrots & cook until soft, stirring occasionally, 5-7 minutes.
2. Add the diced zucchini & cook another 5 minutes. Stir in garlic and cook another minute.
3. Add the chicken stock, water, tomatoes, lentils, and sausage & bring to a boil. Once boiling, stir well, scraping anything stuck to the bottom of the pan & add the parmesan rind.
4. Lower the heat to simmer & cook, stirring occasionally, for 45-50 minutes, until lentils are soft. If soup is too think, loosen by adding a bit of water.
5. Once lentils are cooked through, taste, add more seasoning if needed, stir in chopped kale or parsley, turn off heat & allow it to sit for 2-3 more minutes.
6. Serve with extra parmesan cheese or a drizzle of olive oil if desired.

 

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Front of Recipe Card:

Back of Recipe Card:

Benefits to White Bean Chicken Chili:

High in Protein and Fiber:
Lentils are a fantastic source of plant-based protein, making Easy Lentil Soup an excellent option for vegetarians, vegans, or anyone looking to reduce their meat consumption. Protein is essential for muscle repair, immune function, and overall bodily functions. Lentils are also packed with fiber, which is crucial for digestive health. Fiber helps maintain regular bowel movements, supports gut health, and can lower cholesterol levels. The combination of protein and fiber in lentils makes Easy Lentil Soup filling, ensuring you stay satisfied longer without overeating.

 

Rich in Nutrients:
Lentils are loaded with essential vitamins and minerals, including folate, iron, magnesium, and potassium. Folate is vital for cell growth and regeneration, particularly for pregnant women or those planning to become pregnant. Iron, a key component in red blood cells, helps prevent anemia and supports energy production. Magnesium is important for muscle function and bone health, while potassium aids in regulating blood pressure. These nutrients work together to promote overall health and wellness, making Easy Lentil Soup a nutrient-dense choice for any meal.

 

Supports Heart Health:
The high fiber and antioxidant content in lentils can help support heart health by reducing cholesterol levels and preventing plaque buildup in the arteries. Studies have shown that a diet rich in legumes, like lentils, can lower the risk of heart disease. Additionally, the potassium found in lentils helps regulate blood pressure, while the lack of saturated fat in the soup makes it a heart-healthy option that is low in unhealthy fats.

 

Great for Weight Management:
Easy Lentil Soup is naturally low in calories while being rich in fiber and protein, which helps control hunger and promotes feelings of fullness. When you’re satisfied with a nutritious meal, you’re less likely to snack on unhealthy foods. The slow-digesting fiber and protein in this soup keep you feeling full longer, making it an excellent choice for those looking to maintain or lose weight without feeling deprived.

 

Easy Lentil Soup is more than just a comforting meal—it’s a powerhouse of nutrition. Packed with protein, fiber, vitamins, and minerals, it supports heart health, digestive function, and weight management, all while being quick and easy to prepare. Whether you enjoy it as a light lunch or a filling dinner, Easy Lentil Soup is a great way to nourish your body with essential nutrients. It’s a wholesome dish that delivers on both taste and health benefits.