Nourishing Lentil Soup

This staple soup in my home is not only a great way to use up extra vegetables, it is also packed with vitamins. It is excellent hot or cold and can be served as is or blended until smooth.  Squeeze a slice of lemon in each bowl before serving to bring out the flavors in the soup and top with one or more of the listed garnishes.




6-7 cups vegetable stock (or a combination of stock and water)

1 onion, diced

1 red bell pepper, diced

1 carrot, diced

1 sweet potato, diced

1 cup red lentils

1/3 cup quinoa

5 (or more) garlic cloves

2 tomatoes, diced

2 tablespoons ghee

1-2 bay leaves

1/2 tsp coriander seed

1 tsp cumin seed

10 peppercorns

lemon slices

salt (if needed)

For garnish


light shaving of cheese, such as parmesan

green onions, finely chopped

plain yogurt


Grind the peppercorns and cumin and coriander seed with a mortar and pestle.  Heat the ghee in a large soup pot over medium heat and add the chopped onion and minced garlic. Cook, stirring frequently, until fragrant.  Add the ground spices and continue to cook for 30 seconds. Add the lentils and stir to coat them in the ghee. Next, add the vegetable stock, quinoa, pepper, tomatoes, carrot, and sweet potato. Bring the soup to a boil, then immediately turn the heat to low. Add the bay leaves on top of the soup and cover the pot. Allow the soup to simmer for 15-20 minutes, or until the carrots and lentils are both tender.  While cooking, add more water or stock if necessary and stir every so often to prevent lentils from sticking to the bottom of the pot.  When the soup is finished, remove the bay leaves and taste for salt and other spices.

When serving, be sure to add a lemon slice to each bowl and garnish with one or more of the options given above.







About continuethislabor

Hi I'm Tera. I'm interested in how flavors work together and how we can work together to be responsible Earth citizens. Currently I teach English in S. Korea with my husband, but someday we will own a small organic farm. There, we will grow vegetables, raise chickens and goats, and play Catan in our little cottage while drinking good coffee.

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