Food As Medicine: Lentil Soup

Posted on December 16, 2024

Soup makes an easy, healthy lunch since it can be made ahead of time and frozen. There are so many varieties, which make it hard to get bored of flavorful soup! Many soups can be made from simple ingredients from your pantry which makes it a budget friendly option. Rachel Cantrell, registered dietician, is here to show you how it’s made – follow along!

<<MOBILE>>

Ingredients

1 medium carrot
1 stalk of celery
1 large onion
1 tbsp canola oil
8 cups* vegetable/chicken broth
1 lb lentils (rinsed and drained)
1 can (14-15 oz) low-sodium diced tomatoes (drained)
1 tbsp chili powder
1 tsp cumin
1 tsp garlic powder
Salt and pepper, to taste
1 cup of Kale (chopped)

* 8 cups is 2 quarts, or 64 oz. That’s about two of the standard cartons of broth you’ll find in any store.

Directions

Step 1. Chop the carrot, celery, and onion.

Step 2. Heat the canola oil in a large pot over medium heat. Add the carrot, onion, and celery to the pot. Cook, stirring occasionally, until the onions are translucent, about 6-7 minutes.

Step 3. Stir in the broth, lentils, tomatoes, chili powder, cumin, garlic powder, salt (if desired), and pepper. Mix well.

Step 4. Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer for 35-40 minutes, or until the lentils are tender.

Step 5. Add kale and allow it to wilt.

Optional Step: For a smoother texture, use a stick blender or potato masher to puree soup to your desired consistency.

Step 6. Serve hot and enjoy!

<<DESKTOP>>

Ingredients

* 8 cups is 2 quarts, or 64 oz. That’s about two of the standard cartons of broth you’ll find in any store.

Directions

Step 1. Chop the carrot, celery, and onion.

Step 2. Heat the canola oil in a large pot over medium heat. Add the carrot, onion, and celery to the pot. Cook, stirring occasionally, until the onions are translucent, about 6-7 minutes.

Step 3. Stir in the broth, lentils, tomatoes, chili powder, cumin, garlic powder, salt (if desired), and pepper. Mix well.

Step 4. Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer for 35-40 minutes, or until the lentils are tender.

Step 5. Add kale and allow it to wilt.

Optional Step: For a smoother texture, use a stick blender or potato masher to puree soup to your desired consistency.

Step 6. Serve hot and enjoy!

Nutrition Notes

Lentils: Lentils belong to the bean family. They are a good source of fiber and protein (nine grams per 1 cup) and relatively quick and easy to prepare. They are rich in folic acid, potassium, iron, and B vitamins. They also help lower LDL cholesterol. To help lower fat and LDL cholesterol, you can replace some of your ground beef with cooked lentils. You can also use lentils to replace beans in any recipe.

Celery: For centuries, civilizations across the globe used celery not as food but as a medicinal herb. Celery has antioxidants and plays a key role in protecting gut health, guarding against stress and reducing chronic inflammation. At 95% water, it should come as no surprise that celery is a great hydrating food. It’s also an excellent source of electrolytes. That, along with its fiber content, makes celery a great food for promoting gut regularity. It can also add crunch to salads and snacks when raw.

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