This is one of those back pocket nourishing soups that can be adapted using different ingredients based on what you have and like. The broth gets a ton of flavor from the onion/carrot/celery/garlic, tomato paste, spices, and soy sauce for a rich homemade broth (adding in mushrooms also helps). Don’t skip the spiced oil topper!
Ingredient Highlight
Lentils! My favorite small but mighty pulse! They are packed full of protein, fiber, folic acid, iron, calcium, phosphorus, magnesium, zinc, and potassium. One half cup of uncooked lentils (or about 1 ¼ cup cooked) contains 24g of protein, that’s more than you get in 3 oz of steak!
Servings 4 People
Prep Time 15 minutes 
Cook Time 35 minutes Ingredients
- 2 tbsp olive oil
- 1 onion, chopped
- 3 carrots, peeled, cut into bite-sized pieces
- 3 celery stalks, thinly sliced or chopped
- 1 1/2 tsp kosher salt, divided
- 3 cloves garlic, chopped
- 3 tbsp tomato paste*
- 1 tsp fennel seeds
- ¼ tsp red pepper flakes (optional)
- 4 cups chopped veggies bell pepper, mushrooms, zucchini, broccoli, potato, etc…
- 1 cup green lentils
- 6 cups water
- 1 tbsp soy sauce or tamari
- 4 cups loosely packed spinach or chopped kale (optional)
- 1 tbsp lemon juice
For the spiced oil:**
- ¼ cup olive oil
- 3 tbsp whole spices cumin seed, mustard seed, fennel seed, and/or coriander seed
- ¼ tsp kosher salt
- *Pro tip: buy the tomato paste that comes in a glass jar, use as much as you need, then freeze the rest. Everytime you need more, just thaw it out a bit in the microwave and then put it back in the freezer. If you buy it in a can, remove it from the can and put it in a glass jar in the freezer. Or freeze in individual tablespoon-sized portions!
- ** Substitute the spiced oil with this Cilantro Garlic Oil from week 6!
Instructions
- In a large pot over medium heat, warm the olive oil. Add the onion, carrot, celery and ½ teaspoon salt and cook for 5 minutes, stirring occasionally, or until softened.
- Add the garlic, tomato paste, fennel, and red pepper flakes (if using) and cook for 1 minute, stirring often (to cook the tomato paste). Stir in the veggies and lentils to coat in the spices and tomato. Stir in the water, soy sauce, and remaining 1 teaspoon salt.
- Increase the heat to high and bring to a boil, then reduce the heat to medium-low and simmer, covered, for 25-30 minutes, stirring halfway through, or until the lentils are tender.
- Stir in the spinach (if using) and cook until it wilts down, submerging it into the broth, about 2 minutes. Remove from heat and stir in the lemon juice.
- For the spiced oil, add the oil and spices into a small saucepan over medium heat. Once you start to hear the spices sizzle a bit and become fragrant, remove from heat and transfer to a heat-proof glass or ceramic jar. Stir in the salt and let cool.
- Serve soup topped with spiced oil.
Items you can prep ahead (optional)
- Prep the onion, carrot, celery
- Prep 4 cups veggies
- Make spiced oil (or cilantro garlic oil)
- Make the soup!
Substitutions:
- Skip the lentils (or in addition to the lentils) and add ground sausage or pork. Brown the meat in the pan first, then follow the recipe as is.
- Use any combo of veggies. My favorite is mushrooms, bell pepper, and zucchini. I find mushrooms add a nice meaty flavor/texture to vegetarian soups.
Storage:
- Store leftovers in an airtight container in the fridge for up to 6 days or in the freezer for up to 2 months.
Leftovers + Repurposing:
- Warm up leftovers in the microwave or over low heat on the stove. Top with the spiced oil or cilantro garlic oil. A squeeze of lemon and fresh herbs on top always helps wake up leftovers.
- Serve with crusty bread!
- The spice oil is delicious drizzled on to crusty bread, over eggs, on top of salads, and bowls.
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