Soups & Sauces

Black Lentil Soup

 

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Black Lentil Soup

 

This is a great recipe inspired by traditional Egyptian cooking, with tips on healthy additions! You can make it once and eat it 2-3 times, using a regular stove-top or a slow cooker.

 

Ingredients:

2 tsp. coconut oil or ghee (clarified butter)

1 cup chopped yellow onion

1 cup diced carrots

1 cup diced celery

½ tsp. ground cumin

1 pinch cayenne pepper, or to taste

salt and pepper to taste

1 bay leaf

1¼ cups black lentils

5 cups vegetable broth, or as needed

1/4 cups chopped parsley

1 tsp. extra-virgin olive oil

 

Directions:

 

  1. Heat coconut oil or ghee in a large pot over medium heat. Add in onion, carrot, celery, and salt; cook and stir until onion is softened and translucent, about 10 minutes. Season with black pepper, cumin, thyme, and cayenne pepper.
  2. Pour lentils into mixture and stir to coat completely in oil/ghee. Add vegetable broth and bay leaf; bring to a simmer, reduce heat to low, and cook, adding more broth as needed, until lentils are tender, 45 minutes to 1 hour.
  3. Season with salt, black pepper, and cayenne pepper to taste. Add 3 tablespoons parsley and stir. Serve soup in bowls, sprinkle remaining parsley over the top and drizzle with extra-virgin olive oil.

*Basic recipe adapted from allrecipes.com

 

Slow Cooker Version

  • In a slow cooker, combine the onion, carrots, and celery, lentils, cumin, bay leaf, salt, pepper and cayenne pepper.
  • Stir in the vegetable broth.

Cook on LOW until the lentils are tender, 8 to 10 hours.

Optional: transfer the soup to a blender; blend and let cool for about 15 minutes.

Pour the mixture back into the slow cooker. Stir in parsley.

 

Play with it!

Add a little garlic, turmeric and ginger (anti-inflammatory) to the mix

Add diced tomatoes or organic tomato paste

Add chipotle peppers

Add sweet potato for added root vegetables

Top with avocado, lemon juice and parsley

 

Here’s how you can cook once and eat 2-3 times with this recipe:

Have it as a blended soup

Keep it whole and have it with a side-dish of salad greens

Keep it whole or blended and have it over quinoa or rice

 

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Yasmine Defouni

Yasmine is a Nutrition and Health Coach whose rich professional expertise is complemented by a caring, fun and integrative approach to nutrition and wellbeing. Through Healthytude, her nutrition and health coaching business, Yasmine offers a unique transformative experience. Her talent is making her clients’ nutrition needs reachable while helping them identify the life areas they need the most support with– physical, mental and emotional. As a result, her clients reach the healthiest, happiest, and most productive version of themselves. Follow Yasmine’s journey on Instagram and Facebook.

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