Red Lentil Soup with Greens

Red chard

Red chard

This gluten-free/dairy-free soup is packed with nutrients and flavor! The lentils bring lots of cholesterol-lowering fiber, various minerals and vitamins, as well as protein. The greens add even more fiber, minerals (i.e. iron, calcium, potassium, & magnesium), and vitamins (i.e. vitamins K, C, E, & many of the B vitamins). Plus both the lentils and the greens digest slowly and are low in calories, so you feel full longer without a huge intake of calories!

Ingredients:

  • 1 – 2 Tbsp. olive oil
  • 1 large onion, chopped
  • 2 – 3 large carrots, chopped
  • 2 – 3 stalks of celery, chopped
  • 3 – 4 red or purple potatoes, cut into cubes
  • 2 – 3 cups of greens (i.e. kale, mustard, collard*), washed, stripped form stalks, and torn or cut into pieces
  • 1½ cups red lentils, rinsed
  • 6 cups water or vegetable stock*
  • 1 tsp. cumin
  • 1 Tbsp. curry
  • 2 tsp. turmeric
  • ½ tsp. thyme
  • 1 tsp. oregano
  • ½ tsp. basil
  • 1 tsp. salt (or to taste)
  • Lemon juice to taste (about ½ a lemon)

* If you choose to use stock, be sure it’s either free of salt, or you can cook the lentils in water separately until they are tender and then add them to the soup. The lentils will not cook as well if salt is present.

Directions:

  1. Heat oil in a stockpot over medium heat.
  2. Add onions and sauté for about 10 minutes, until caramelized (golden & sweet)
  3. Add cumin, turmeric, and curry to onions and sauté for a couple minutes.
  4. Add thyme, oregano, basil, carrots, celery, potatoes, lentils, and water.
  5. Bring to a boil, then turn down heat to simmer and cook partially covered for about 25 minutes, stirring occasionally
  6. Lentils will look creamy when done, at that point, add salt and chopped greens.
  7. Simmer, covered, for about 5 minutes until greens are tender (less for greens like spinach or chard, more for ones like collard greens)
  8. Add lemon juice and adjust seasonings if necessary.
  9. Serve on it’s own for a lighter meal, or over a whole grain (i.e. brown rice) for a heartier meal.

* Collard greens are tougher and can be cooked longer. If using these, it’s helpful to roll them up and cut them into thin strips before cook them for 20 – 30 minutes. Or you can add them to the soup when you add the carrots, potatoes, lentils, etc.

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About Maya

Health Coach, Spirit Coach, intuitive cook, cooking teacher, energy healer, Jin Shin Jyutsu practitioner, soccer player, lover of life...
This entry was posted in dairy-free, Gluten-free, Health Related, Main Dishes, Recipes and tagged , , , , , , , , , . Bookmark the permalink.

One Response to Red Lentil Soup with Greens

  1. wartica says:

    Guess what I’m making this weekend lol; this looks and sounds absolutely amazing. I got some friends coming over Saturday night so I think I will give it a whirl. Thanks for the recipe and I look forward to sharing more with you:))

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