Lentil Soup

Origin or History of Lentil Soup

Lentil soup has been enjoyed for centuries across many cultures, particularly in Mediterranean, Middle Eastern, and Indian cuisines. Lentils are one of the oldest cultivated crops, with records of their use dating back over 10,000 years. The simplicity of the dish and the nutritious qualities of lentils have made it a staple in various parts of the world. Historically, lentil soup has been a comfort food, offering warmth and sustenance through its hearty ingredients.

Health Benefits of Lentil Soup

Lentil soup is not only filling but also highly nutritious. Lentils are an excellent source of plant-based protein, fiber, and essential vitamins and minerals, including folate, iron, and potassium. This makes lentil soup a great option for individuals seeking heart-healthy, immune-boosting meals. The added vegetables and spices like cumin, garlic, and paprika contribute to the soup's anti-inflammatory and antioxidant properties, promoting overall health.

Tips for Making the Best Lentil Soup

• Use fresh, quality stock: The flavor of the soup largely depends on the stock, so choose a flavorful chicken or vegetable stock to create a rich, tasty base.

• Soak the lentils (optional): Although not necessary, soaking the lentils for 30 minutes to an hour before cooking can reduce cooking time and make them easier to digest.

• Adjust seasoning: Taste the soup while cooking and adjust the seasoning to your liking, especially with salt. Adding more cumin or red pepper flakes can elevate the flavor profile if you prefer spicier dishes.

• Customize with protein: The smoked ham is optional but adds a smoky, savory flavor. If you prefer a vegetarian version, skip the ham.

The Best Season to Enjoy Lentil Soup

Lentil soup is perfect for fall and winter due to its warming and hearty nature. It makes an excellent comfort food during cold months. However, it can be enjoyed year-round if you want something nutritious and filling.

How Not to Eat Lentil Soup

As with any soup, it is essential to ensure that the lentils are thoroughly cooked. Undercooked lentils can cause digestive discomfort. Additionally, when storing leftovers, be sure to refrigerate the soup within two hours of cooking to avoid bacterial growth. Reheat it thoroughly before consuming (165°F or 74°C).

Lentil Soup Recipe

Serving: 6-8

Ingredients:

1 small onion, small diced

3 carrots, small diced

2 bay leaves

2 cloves garlic, minced

Salt to taste

8 cups of chicken or vegetable stock

16oz (2 ½ cups) green or brown lentils

1 can (14.5oz) Fire Roasted Diced Tomatoes

½ tsp. cumin, ground

½ tsp. red pepper flakes

½ tsp. dried oregano

1 tsp. paprika

2 Tbsp. fresh cilantro, chopped

1 cup smoked ham, cubed (optional)

Instructions:

1. Sweat the vegetables: Heat a large pot over low-medium heat. Add the diced onion and carrots along with a pinch of salt. Cook until they begin to soften, about 5-7 minutes.

2. Add aromatics: Add the bay leaves and minced garlic to the pot. Cook for another minute, stirring frequently, until the garlic becomes fragrant.

3. Combine the rest of the ingredients: Add the stock, lentils, diced tomatoes, cumin, red pepper flakes, oregano, and paprika. Stir to combine.

4. Simmer: Bring the soup to a simmer. Cover and cook for 15-20 minutes or until the lentils are fully cooked and tender.

5. Final seasoning: Once the lentils are tender, taste and adjust seasoning with more salt if necessary.

6. Blend for desired texture: If you prefer a smoother soup, remove the bay leaves and use an immersion blender to blend the soup to your desired consistency. If using a high-speed blender, let the soup cool slightly before blending.

7. Serve: Ladle the soup into warm bowls and garnish with fresh cilantro. Serve hot.

Notes:

• Storage: Store leftovers in an airtight container in the refrigerator for up to 4-5 days.

• Freezing: This soup can be frozen for up to 3 months. To reheat, simply thaw overnight in the fridge and reheat on the stovetop or in the microwave.

Did you know? Lentils are one of the oldest cultivated crops, and they are packed with protein, making them an excellent choice for vegetarian and vegan diets. They were a staple in ancient civilizations, including in Egypt and Mesopotamia.

Suggestions of Swap Ingredients for a Healthier Recipe:

• Low-sodium stock: For a lower-sodium option, use low-sodium chicken or vegetable stock.

• Add more vegetables: For an extra boost of nutrients, add leafy greens like spinach or kale towards the end of cooking.

• Vegetarian: Skip the smoked ham to make the recipe fully vegetarian.

Main & Side Dishes Ideas to Pair:

• Main Dish: Pair this hearty lentil soup with a whole-grain sandwich (like a whole-wheat or rye sandwich with avocado and turkey) for a filling meal.

• Side Dish: Serve alongside a fresh green salad with a light vinaigrette or a slice of crusty bread to soak up the soup.

Some Individuals May Need to Limit or Avoid This Recipe:

• Those with kidney problems: Lentils are high in potassium and phosphorus, which may need to be restricted for individuals with kidney disease. If you have kidney-related health concerns, consult your doctor or dietician before consuming lentils.

• Gastrointestinal issues: Lentils contain oligosaccharides, which may cause digestive discomfort, such as bloating or gas, in some individuals. Soaking the lentils before cooking and ensuring they are well-cooked can help reduce this effect.

Important: If you have any doubts about incorporating this food into your diet, it is always a good idea to consult with your dietician or doctor.