Lentil Soup

Name: Lentil Soup
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 10 servings
Ingredients: 2 tablespoons Olive Oil (Extra Virgin); 1 large, chopped Onions (Yellow); 3 medium, finely diced Carrots (Mature); 3 cloves, minced Garlic; 1, can, diced Tomatoes (Canned); 2 cups, rinsed Lentils (Dry); 8 cups Low-sodium chicken or vegetable broth; 1 Bay leaf; 1/4 tsp, to taste Red pepper flakes; 1 tsp, to taste Salt; 1 tsp, to taste Black pepper

One pot, forty minutes, and 13.6 g of protein a bowl without any meat in it.

215kcal per serving

13.6gprotein

31gcarbs

4.7gfat

Per 1 serving of 10 — about 1 1/4 cups. Estimated; may vary.

Prep15 min

Cook40 min

Total55 min

Makes10 servings

Difficultyeasy

A USDA MyPlate lentil soup that makes ten servings from two cups of dry lentils and a can of tomatoes. One of the cheapest ways to put real protein on the table — 13.6 g a bowl for 215 calories.

Lentils need no soaking, which is why this is a weeknight pot and not a weekend project. What they do need is stirring: they sink, they catch on the bottom, and scorched lentil takes over the whole pot.

Start tasting at twenty-five minutes. How long they take depends on how old they are, and nobody knows how long the bag sat in the shop.

Ingredients

Amounts below make 10 servings, one serving is about 1 1/4 cups.

Olive Oil (Extra Virgin)2 tablespoons (27 g)
Onions (Yellow)1 large, chopped (150 g)
Carrots (Mature)3 medium, finely diced (183 g)
Garlic3 cloves, minced (9 g)
Tomatoes (Canned)1, can, diced (411 g)
Lentils (Dry)2 cups, rinsed (384 g)
Low-sodium chicken or vegetable broth8 cups (1920 g)
Bay leaf1
Red pepper flakes1/4 tsp, to taste
Salt1 tsp, to taste
Black pepper1 tsp, to taste

Cook’s tips

Stir it every few minutes. Lentils sink and scorch, and burnt lentil flavors the entire pot in a way you cannot cover up.
Start tasting at 25 minutes. How long lentils take depends on how old they are, and the gap between tender and mush is about five minutes wide.
It is better on day two and freezes for 3 months. It thickens in the fridge — loosen it with water when reheating.
Contains: none of the nine major food allergens. Check your broth label, since some brands include soy or wheat.
Naturally gluten-free. Vegetable broth in place of chicken broth makes it vegan with no other change.

Method

Wash your hands and all surfaces before you start.
Heat the oil in a large pot over medium heat. Add the onion, carrot, garlic and red pepper flakes and cook until soft, about 8 minutes. Do not rush this — it is the base of the whole pot.
Add the diced tomatoes, bay leaf, salt and pepper and stir well.
Rinse the lentils in a sieve and pick out any stones. No soaking needed.
Add the lentils and the broth. Bring to a boil, then lower to a simmer.
Simmer about 30 minutes, stirring now and then so the lentils do not catch on the bottom. Start tasting at 25 minutes — done is tender with a slight bite left.
Fish out the bay leaf. Taste and add more salt and pepper if it needs it; a big pot of lentils usually does.

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