Hearty Lentil Soup

A thick, warming soup built on lentils, which are a low-glycemic-index legume packed with fiber and plant protein that helps keep blood sugar steady.

What You Need

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery ribs, diced
• 3 cloves garlic, minced
• 1½ cups dried brown or green lentils, rinsed
• 1 can (14.5 oz) diced tomatoes
• 6 cups low-sodium vegetable or chicken broth
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 2 bay leaves
• Salt and pepper, to taste
• Fresh lemon juice, for serving

Method

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery and cook 5–6 minutes until softened.
2. Add the garlic and cook 30 seconds until fragrant.
3. Stir in the lentils, diced tomatoes, broth, cumin, smoked paprika, and bay leaves.
4. Bring to a boil, then reduce heat and simmer, covered, for 30–35 minutes, until the lentils are tender.
5. Remove the bay leaves, season with salt and pepper, and finish with a squeeze of fresh lemon juice before serving.

Tips & Notes

• Lentils do not need pre-soaking, unlike most dried beans, which makes this a fast weeknight option.
• A splash of lemon juice at the end brightens the flavor and balances the earthiness of the lentils.
• Freezes well for up to 3 months — a great meal-prep staple.

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