Lentil Soup

🌿 Ingredients

• 1½ cups green or brown lentils, rinsed
• 1 onion, diced
• 2 carrots, sliced
• 2 stalks celery, sliced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon turmeric
• ¼ teaspoon red pepper flakes
• 6 cups vegetable or chicken broth
• 1 can (14 oz) diced tomatoes
• 1 bay leaf
• 2 tablespoons olive oil
• Juice of 1 lemon
• Fresh cilantro or parsley for garnish
• Salt and pepper to taste

👨‍🍳 Directions

1. 1
   Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery for 5 minutes until softened.
2. 2
   Add garlic, cumin, coriander, turmeric, and red pepper flakes. Cook for 1–2 minutes until fragrant.
3. 3
   Add lentils, broth, diced tomatoes, and bay leaf. Bring to a boil.
4. 4
   Reduce heat and simmer for 25–30 minutes until lentils are completely tender.
5. 5
   Optional: Use an immersion blender to partially blend for a thicker, creamier texture.
6. 6
   Remove bay leaf. Stir in lemon juice. Season with salt and pepper. Garnish with cilantro or parsley and serve!

🌿 Health Benefits

Lentils are a nutritional powerhouse — one of the best plant-based sources of protein, iron, and folate. They are high in fiber that supports digestive and heart health, and they have a low glycemic index, making them excellent for blood sugar management. This soup is naturally vegan, gluten-free, and deeply nourishing.

📚 History

Lentil soup is one of the oldest known dishes in human history, with evidence of lentil cultivation dating back 8,000–10,000 years in the Middle East. Ancient Egyptians, Greeks, and Romans all consumed lentils as a staple food. Lentil soup is even mentioned in the Bible — Esau famously traded his birthright for a bowl of lentil stew. Today it remains a beloved staple in Middle Eastern, Mediterranean, Indian, and South Asian cuisines.

❓ Quiz