Easy Lentil Soup 

(vegetarian, good source of fibre, one-dish meal)
This hearty vegetarian soup is nutritious and bursting with warming flavours. Loaded with lentils, carrots and sweet potato, and lightly seasoned with Indian inspired spices. Made with basic pantry staples, this soup can be thrown together to make a healthy meal in just a matter of minutes. 

​Lentils are rich in protein, fiber, iron and folate. They are low in fat and a great vegetarian source of protein. Like other beans and legumes, lentils contain complex carbohydrates which are broken down and digested more slowly, keeping you feeling full for longer. A diet rich in plant based proteins is good for heart health and a more environmentally sustainable way of eat. In other words, lentils are good for you, and good for the planet. Enjoy!
Hello, I’m Keely! I'm a Canadian Registered Dietitian, an avid food and recipe writer, travel bug and nutrition expert. For more information about me, check out my bio here.

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Easy Lentil Soup  

Recipe Makes: 4 servings 
Prep Time:  15 minutes
Cook Time:  40 minutes 
Difficulty: Easy Peasy 

​This hearty vegetarian soup is nutritious and bursting with warming flavours. Loaded with lentils, carrots and sweet potato, and lightly seasoned with Indian inspired spices.

​INGREDIENTS

4 Tbsp olive oil
1 large yellow onion, diced 
1 garlic clove, minced
3 carrots, peeled and diced 
1 medium sweet potato, peeled and diced
1/2 teaspoon ground cumin
1 teaspoon curry powder
½ teaspoon dried thyme
1 can (400g) diced tomatoes, lightly drained
3/4 cup brown or green lentils, picked over and rinsed
4 cups vegetable broth (or chicken broth, if you’re not vegetarian) 
2 cups water 
1/2 teaspoon salt
1 cup chopped fresh Swiss chard, collard greens or spinach (remove tough ribs)


INSTRUCTIONS 
  1.  In a large Dutch oven or pot warm the olive oil over medium heat. 
  2. Once the oil is shimmering, add the onion. Cook for about 5 minutes until the onions begin to soften and turn translucent. 
  3. Add the carrot and sweet potato and sprinkle with salt. Cook for about 10 minutes, stirring often. 
  4. Add the garlic, and sprinkle the cumin, curry powder and thyme over the veggies. Stirring constantly, cook until fragrant, about 30 seconds.
  5. Add the drained diced tomatoes and cook for another 2-3 few minutes, stirring often.
  6. Add the lentils, broth and the water. Raise heat and bring 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.
  7. Using an immersion blender, purée the soup for 10-15 seconds. If you don’t have an immersion blender you can use a regular blender. Just transfer 1-2 cups of the soup to a blender, purée and then pour the puréed soup back into the pot. 
  8. Add the chopped leafy greens and cook for another 2-3 minutes, until the greens have softened. 
  9. Serve hot. Leftovers can be stored in the fridge for up to 4 days. This soup also freezes well, so it’s a perfect cook once, eat twice recipe. ​

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Keely Fraser, MSc, PDt. 
Keely Fraser is a Canadian Registered Dietitian (PDt), an avid food and recipe writer, travel bug and nutrition expert. For more information, check out Keely's bio here.