Iron-Rich Lentil Soup
Iron-Rich Lentil Soup
Ingredients
- 3 tablespoons olive oil, or avocado oil
- 1/2 yellow onion, diced
- 3 cloves garlic, minced
- 1 cup celery, diced
- 1 red bell pepper, diced
- 1 cup mushrooms, chopped
- 1 1/2 cups dry green lentils
- 2 cups kale, chopped
- 2 tablespoons tomato paste
- 7 cups water, or vegetable broth
- 1 teaspoon turmeric
- 1 teaspoon black pepper
- 2 teaspoons salt
- 1 teaspoon oregano
- 1/2 teaspoon paprika
- 1/2 teaspoon cumin
- 1 teaspoon thyme
- 1/4 cup fresh parsley, chopped, for garnish
- 1/2 lemon, for serving
- 4 slices crusty sourdough bread, for serving
Instructions
- 1
In a large soup pot or Dutch oven, heat the olive or avocado oil over medium heat. Add the diced yellow onion and minced garlic and sauté for 3-5 minutes, until the onion is softened and translucent.
⏱️ 5 min
- 2
Add the diced celery, diced red bell pepper, and chopped mushrooms to the pot. Continue to sauté for 15 minutes, stirring occasionally, until the vegetables are tender.
⏱️ 15 min
- 3
Stir in the dry green lentils, chopped kale, tomato paste, water or vegetable broth, turmeric, black pepper, salt, oregano, paprika, cumin, and thyme. Mix all ingredients thoroughly.
⏱️ 5 min
- 4
Bring the soup to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and simmer for 20 minutes, or until the lentils are tender and cooked through.
⏱️ 20 min
- 5
Taste and adjust seasonings as needed. Ladle the hot soup into bowls. Garnish each serving with a generous sprinkle of fresh chopped parsley and a squeeze of fresh lemon juice. Serve immediately with crusty sourdough bread on the side.
⏱️ 5 min
Kitchen Tools
Nutrition Facts (per serving)
Iron-Rich Lentil Soup
- 3 tablespoons olive oil, or avocado oil
- 1/2 yellow onion, diced
- 3 cloves garlic, minced
- 1 cup celery, diced
- 1 red bell pepper, diced
- 1 cup mushrooms, chopped
- 1 1/2 cups dry green lentils
- 2 cups kale, chopped
- 2 tablespoons tomato paste
- 7 cups water, or vegetable broth
- 1 teaspoon turmeric
- 1 teaspoon black pepper
- 2 teaspoons salt
- 1 teaspoon oregano
- 1/2 teaspoon paprika
- 1/2 teaspoon cumin
- 1 teaspoon thyme
- 1/4 cup fresh parsley, chopped, for garnish
- 1/2 lemon, for serving
- 4 slices crusty sourdough bread, for serving
Instructions
- 1
In a large soup pot or Dutch oven, heat the olive or avocado oil over medium heat. Add the diced yellow onion and minced garlic and sauté for 3-5 minutes, until the onion is softened and translucent.
⏱️ 5 min - 2
Add the diced celery, diced red bell pepper, and chopped mushrooms to the pot. Continue to sauté for 15 minutes, stirring occasionally, until the vegetables are tender.
⏱️ 15 min - 3
Stir in the dry green lentils, chopped kale, tomato paste, water or vegetable broth, turmeric, black pepper, salt, oregano, paprika, cumin, and thyme. Mix all ingredients thoroughly.
⏱️ 5 min - 4
Bring the soup to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and simmer for 20 minutes, or until the lentils are tender and cooked through.
⏱️ 20 min - 5
Taste and adjust seasonings as needed. Ladle the hot soup into bowls. Garnish each serving with a generous sprinkle of fresh chopped parsley and a squeeze of fresh lemon juice. Serve immediately with crusty sourdough bread on the side.
⏱️ 5 min