Heart Healthy (and Heart Warming!) Lentil Soup

February 14, 2018

By Anna Varriano

Lentils are a tiny but mighty member of the legume family. Their high fibre content helps to keep cholesterol and blood sugar levels in check. They are also an excellent source of folate and magnesium – two minerals associated with cardiovascular health … that’s the heart healthy part of this recipe!

This lentil soup recipe is based on one of my favourite childhood meals … that’s the heart warming part of this recipe! My mom always used dried lentils and homemade stock – and that is usually what I do too; however, it is still delicious using good-quality store bought broth and canned lentils. This recipe makes about 10 cups of soup and it freezes beautifully.

What You’ll Need:

  • 2 TBSP of olive oil and 1 TBSP of coconut oil
  • 1 cup of each of the following, finely diced:
    • onion
    • celery
    • carrots
    • cauliflower
    • red bell pepper
    • tomatoes (not pictured!)
  • two 19 oz cans of green lentils or 2 cups of dried green lentils
  • 6 cups of chicken or vegetable broth (I used a combination of store bought organic vegetable and mushroom broths)
  • salt and pepper

Step 1: Sautee the Veggies

  • add oil, veggies, and 1 tsp of salt to a large saucepan and sautee over medium heat for about 5 minutes

Step 2: Add the Lentils

  • add the lentils to the saucepan
  • stir well and sautee for another minute or two

Step 3: Add the Broth

  • add the broth and stir well
  • cover the pot and bring to a boil
  • turn down heat and simmer for one hour, or until lentils are soft (canned lentils won’t take as long!)

Step 4: Season, Serve, or Freeze

  • season to taste before serving or freezing
  • to serve, garnish with some fresh parsley, cilantro, or your favourite herb



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