Hearty Lentil Soup
A comforting and flavorful lentil soup that's easy to make and packed with nutrients.
A comforting and flavorful lentil soup that's easy to make and packed with nutrients.
- salt and pepper to taste
- 2 t. olive oil
- 1 onion, finely diced
- 1 rib celery finely chopped
- 3 large carrots peeled and chopped
- 7 cloves garlic minced
- 1 (6 oz.) can tomato paste
- 1 (15 oz.) can tomato sauce
- 2 (14.5 oz.) cans diced italian tomatoes
- 2 t. dried sweet basil
- 1 tsp. dried oregano
- 1/4 tsp. baking soda
- 2 c. red lentils rinsed and picked over
- 2 c. water
- Carbohydrate 6.9426 g
- Cholesterol 0 mg
- Fat 0.105 g
- Fiber 0.440999979972839 g
- Protein 1.3356 g
- Saturated Fat 0.01869 g
- Serving Size 1 1 recipe (23g)
- Sodium 77.3105729166668 mg
- Sugar 6.50160002002716 g
- Trans Fat 0.03171 g
- Calories 31 calories
Step-by-step
- Heat olive oil in a large skillet.
- Add onion, celery, and carrot.
- Cook, stirring as needed, until softened, about 5-10 minutes.
- Add garlic, and cook, stirring frequently, for 30 seconds.
- Stir in tomato paste, and cook, stirring it in, for 1 minutes.
- Add tomato sauce, diced tomatoes with juice, basil, oregano, baking soda, and salt and pepper to taste.
- Stir in lentils and water.
- Simmer, stirring regularly, until lentils have softened, about 20-30 minutes.
Red lentils anchor this entire preparation by acting as both a primary protein source and a natural thickening agent as they break down during the simmer.
- Sweat the diced aromatics over medium heat for five to ten minutes until translucent, ensuring the base releases its moisture before garlic enters the pan.
- Incorporate a pinch of baking soda directly into the tomato-heavy broth to neutralize excess acidity without requiring added sugar.
- Test for doneness by pressing a single lentil against the side of the pot with a spoon; it should yield instantly to gentle pressure with no residual crunch in the center.
- Store the finished soup in airtight glass containers in the refrigerator for up to four days, or freeze portions for three months.
- Reheat refrigerated portions gently over medium-low heat, adding a splash of water as needed to restore the original consistency, since starches continue absorbing liquid during storage.
Properly cooled leftovers maintain their structural integrity remarkably well. Adjust the seasoning balance with freshly cracked pepper immediately before serving.
