Simple and Hearty Red Lentil Soup
As seen in my article on @YorkRegion: RENATA’S TABLE: Red lentil soup warms you from the inside
With the amount of snow we’ve had and the bitterly cold temperatures, it’s nice to have a hot bowl of soup to warm us up from the inside out! I do, though, love a bowl of soup any time of year, even a hot summer day!
This gluten free red lentil soup is quickly made. No soaking the lentils for this recipe! Thick and nourishing, filled with simple ingredients, this healthy and delicious soup satisfies perfectly, for lunch or dinner, served with crackers or a slice of grain bread, some cut up veggies or a light salad and it will keep you full for hours!
Lentils, red or other coloured, are a plant-based, protein-rich, fibre-rich legume, containing B vitamins, zinc, potassium and magnesium. They are antioxidants, anti-inflammatory and neuroprotective to support brain health, supporting blood pressure and cholesterol levels. The fibre in lentils benefits digestion and supports gut and bowel health.
Chickpeas are a fabulous source of plant-based protein and fibre. They contain folate, iron, manganese, magnesium and potassium – the latter two support heart health and blood sugar balance.
So much goodness in a healthy, nourishing bowl of red lentil soup!
Prep Time: 10 minutes / Cook Time: 25 minutes / Servings: 4-6 depending on serving size
Ingredients
2 Tablespoons Olive Oil
1 Medium Cooking Onion – diced
2 Cloves Garlic – Minced
½ Cup Chickpeas – alternate: cannellini or romano beans
½ Cup Rice – raw Jasmin or Basmati, or already cooked brown rice
8 Cups Chicken or Vegetable Broth
2 Cups Red Lentils
2 Tablespoons Balsamic Vinegar
1 Tablespoon Worcestershire Sauce – optional. Alternate: a dash of your favourite hot sauce
A Generous Pinch of Sea Salt
Generous Grinds of Fresh Black Pepper
Sprinkle of Parmesan Cheese or Nutritional Yeast - when serving - optional
How It’s Made
In a medium-sized pot, heat the oil over medium-high heat.
Add the onion and garlic to the pot and sauté until fragrant – about 2-3 minutes.
Add the chickpeas and rice, stir.
Add the broth, stir and bring to a boil. Turn down the heat to medium-low and allow to simmer for 10 minutes.
Add the red lentils and stir. Continue cooking for another 12 minutes until the lentils and rice are soft. Test by tasting a small spoonful of the mixture. If they are not soft yet, cook in 5-minute increments and test again.
Remove from heat and using an immersion blender, or a regular blender, puree the mixture until it is smooth.
Stir in the balsamic vinegar and the Worcestershire sauce, if using, and season to taste with the salt and pepper.
Ladle the soup into pretty bowls, add a drizzle of balsamic vinegar on top and swirl to make a pleasing design. A sprinkle of parmesan or nutritional yeast (for those who have sensitivities to dairy) on top is delicious.
Store cooled leftover soup in the fridge. As it thickens when it cools, add a splash of water or broth to the soup when reheating.
Enjoy
