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Lentil Soup

Lentils are an excellent source of B vitamins, iron, magnesium, potassium and zinc. They’re also a great source of plant-based protein and fiber.

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Here are two recipes for Lentil Soups. All credit goes to Nancy Smith! Thanks, Nancy!

Red Lentil Soup

3 tablespoons olive oil

1 large onion, chopped

2 garlic cloves, minced

1 tablespoon tomato paste

1 teaspoon ground cumin

1/4 teaspoon kosher salt, more to taste

1/4 teaspoon ground black pepper

Pinch of ground chili powder or cayenne, more to taste

1 quart chicken/vegetable broth

1 cup red lentils

1 large carrot, peeled and diced


1. In large pot, heat oil -add onion, garlic and sauté until golden, about 4 minutes.

2. Stir in tomato paste, cumin, salt, black pepper and chili powder or cayenne, and sauté for 2 minutes.

3.  Add broth, 2 cups water, lentils and carrot.  Bring to simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes.  Taste and add salt if necessary.

4.  Using an immersion or regular blender, puree half the soup then add it back to pot.

5.  Thicken with cornstarch if you like a thicker soup.

Lentil Soup

2 tablespoons olive oil

1 cup finely chopped onion

1/2 cup finely chopped carrot

1/2 cup finely chopped celery

2 teaspoons kosher salt

1 pound lentils, picked and rinsed

1 cup peeled and chopped tomatoes

2 quarts chicken or vegetable broth

1/2 teaspoon freshly ground coriander

1/2 teaspoon freshly ground toasted cumin

1/2 teaspoon freshly ground grains of paradise


1.  Place oil in large 6 quart pan over medium heat.

2.  Add onion, carrot, celery and salt and cook until onions are translucent, about 6-7 minutes.

3.  Add lentils, tomatoes, broth, coriander, cumin and grains of paradise and stir to combine.

4.  Increase heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 35-40 minutes.

5.  Using a stick blender, puree to your preferred consistency.

6.  If you don't have grains of paradise, use some cardamom.

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