Hearty Lentil Soup
Brown lentils simmer with warm spices and a squeeze of lemon at the end to brighten every spoonful.
Sodium note
Built on no-salt-added broth; lemon juice added at the finish keeps flavors vivid.
Ingredients
- 1 1/2 cups dried brown lentils, rinsed
- 2 tablespoons olive oil
- 1 onion, diced
- 3 carrots, diced
- 2 celery stalks, diced
- 4 cloves garlic, minced
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 6 cups no-salt-added vegetable broth
- 1 can (14.5 oz) no-salt-added diced tomatoes
- 2 tablespoons fresh lemon juice
- 1/4 teaspoon black pepper
- 1/4 cup chopped fresh parsley
Method
- 1
Heat olive oil in a large pot over medium heat and cook onion, carrots, and celery until softened, about 7 minutes.
- 2
Add garlic, cumin, and smoked paprika and cook 1 minute until fragrant.
- 3
Stir in lentils, broth, and tomatoes with their juices, then bring to a boil.
- 4
Reduce heat and simmer uncovered 25 to 30 minutes, until lentils are tender.
- 5
Stir in lemon juice and black pepper, then taste and adjust with more lemon if needed.
- 6
Ladle into bowls and top with fresh parsley.
Nutrition (estimated, per serving)
- Calories
- 230
- Protein
- 12 g
- Carbs
- 34 g
- Fat
- 6 g
- Sodium
- 45 mg
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Red lentils work too, but reduce simmer time to about 15 minutes since they cook faster.
- Swap smoked paprika for regular paprika plus a pinch of chili powder for a similar smoky note.
- Fresh lime juice can replace lemon for a slightly different brightness.
Tips
- Smoked paprika adds a savory depth that helps replace the punch salt would normally give.
- For a thicker soup, blend a couple cups and stir them back in.
- This soup thickens as it sits, so thin leftovers with a splash of broth when reheating.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
