Whole Food, Plant-Based Recipe Lentil & Tomato Soup

Recipe courtesy of Pamela Trester, PPMNY Community Member

This hearty and delicious lentil soup, adapted from Cookie and Kate’s ‟Best Lentil Soup” recipe, is easy to make, and the lemon juice gives it a wonderful zing! It’s very nutritious, too: Lentils are rich in protein, fiber, iron and folate, and tomatoes are a great source of the antioxidant lycopene, as well as vitamin C, potassium, folate, and vitamin K. Prep your ingredients before you start cooking.

Ingredients

  • ¼ cup water or low-sodium vegetable broth (adjust as needed)

  • 1 ½ medium yellow onions, chopped
  • 3 carrots, chopped
  • 6 garlic cloves, minced
  • 3 tsp ground cumin
  • 1 ½ tsp curry powder
  • ¾ tsp dried thyme
  • 3 14.5-oz. cans of no-salt diced tomatoes (or 1 28-oz. can and 1 14.5-oz. can), lightly drained
  • 1 ½ cups brown or green lentils, picked over and rinsed
  • 6 cups of low-sodium vegetable broth
  • 2 cups of water
  • 1 ½ tsp salt
  • Pinch of red pepper flakes
  • Freshly ground black pepper, to taste
  • 1 ½ cups chopped fresh collard greens or kale, tough ribs removed
  • 1 ½ T lemon juice (adjust to taste)

Instructions

1. Heat the ¼ cup of water or low-sodium vegetable broth in a large (6 quart) Dutch oven or pot over medium heat.
2. Once the liquid is bubbling, add the chopped onions and carrots, and cook, stirring often, until the onion has softened and has turned translucent (about 5-7 minutes).
3. Add the garlic, cumin, curry powder, and thyme. Cook until fragrant, while stirring frequently, about 30 seconds. Add the drained diced tomatoes, and cook for a few more minutes, stirring often, in order to enhance their flavor.
4. Add in the lentils, broth, and the water, followed by the salt and red pepper flakes. Season with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25-30 minutes, or until the lentils are tender, but still hold their shape.
5. Transfer 3 cups of the soup to a blender (or use an immersion blender). Securely fasten the lid, and purée the soup until smooth. Pour the puréed soup back into the pot.
6. Add the chopped greens and cook for 5 more minutes, or until the greens have softened. Remove the pot from the heat and stir in the lemon juice. Taste and season with more salt, pepper, and/or lemon juice, if desired. For a spicier soup, add another pinch or two of red pepper flakes.
7. Serve while hot.

Chef's Notes

This dish will keep well for 4 days in the refrigerator, or can be frozen. Makes approximately 8 servings.

Recipe Adapted From

Cookie and Kate