Lisa George
Make a big pot of this healthy, vegetarian (and vegan) Lebanese Lentil Soup, made with green lentils, kale, sweet potato, ginger and lots of garlic and lemon.
Lebanese Lentil Soup
This recipe makes a big batch. It is perfect for dinner, and you can freeze the rest for lunches or dinner for a busy night. I love lentil soup, so it’s the perfect soup to have in the freezer whenever a craving hits. A few of my favorites are Red Lentil Soup with Spinach and Chicken and Lentil Soup.
My Lebanese friend Maria, who has the Instagram Yoga_Poze, shared her homemade Lebanese Lentil Soup recipe with me. It’s healthy and nourishing and makes enough for several meals, you can freeze the leftovers too. She adds a whole head of garlic to it, but you can use as much as you like. It was interesting how Maria added the vegetables at the end of the soup, which she does so you don’t lose any of the nutrients. I added this to my list of recipes under $10, you can see more budget recipes there.
Is lentil soup healthy?
Yes! Lentil soup is very healthy. Lentils are a great source of plant-based protein and full of vitamins and minerals, like iron and folate. Not to mention, they’re a very affordable protein.
Besides all the health benefits of the lentils, this soup is packed full of vegetables. The carrots, celery, sweet potatoes, and kale add lots of nutrients.
How do you make lentil soup from scratch?
Making lentil soup is easy. The first step is to boil the lentils in water and broth and then simmer for 30 minutes. While the lentils are cooking, cut the stems and leaves of the kale.
Next, melt the butter in a medium skillet and cook the garlic for less than a minute. Mix in the cilantro and remove the pan from the heat before the cilantro cooks.
Once the lentils are soft, add in all the vegetables (except the kale leaves) and cook until those are soft for about 15 minutes. Add the cilantro/garlic and lemon, and simmer for a couple of minutes. Then, remove the pot from the heat, add in
the kale leaves, cover for ten minutes, and then serve!
What goes with lentil soup?
This green lentil soup is excellent on its own but would also be great served with some bread, like pita or crusty sourdough, and a side salad for more of a complete meal. Try my Chopped Feta Salad.
How to Freeze:
Since this recipe makes so much lentil soup, you should have plenty of leftovers. You can refrigerate the leftovers up to four days or freeze up to six months. Store the soup in freezer-safe containers or in zip-locked freezer bags and lay flat in
the freezer.
To thaw, just put the frozen soup in the refrigerator the night before you want to eat it. If you don’t have time for this step, you can also microwave frozen soup in 30-second intervals, stirring in between each interval.
Variations:
- There are many different kinds of lentils. This recipe calls for green lentils, but if you can’t find them, you can substitute the green with brown or red lentils.
- Swap out the kale with Swiss chard or another leafy green.
- You can substitute the sweet potato with butternut squash.
More Lentil Recipes You Will Love:
Lebanese Lentil Soup
Prep Time: 10 mins
Cook Time: 1 hr
Total Time: 1 hr 20 mins
Make a big pot of this healthy, vegetarian (and vegan) Lebanese Lentil Soup, made with green lentils, kale, sweet potato, ginger and lots of garlic and lemon.
- 1 pound dry green lentil, rinsed (2 1/2 cups dry)
- 2 32 ounce boxes vegetables broth (check labels for GF), about 8 cups total
- 5 cups water
- 2 large carrots, diced 1/4 inch
- 3 large celery stalks, diced 1/4 inch
- 1 large sweet potato, diced 1/4 inch (10 oz peeled)
- 1 1/2 cups chopped cilantro, (1 big bunch or 2 small bunches)
- 1 whole bulb garlic,, peeled and minced
- 2 tablespoons butter or olive oil
- 1 teaspoon kosher salt
- juice of 1 lemon
- 2 tablespoons fresh grated ginger, optional
- 6 cups 1 bunch Lacinato Kale, Swiss chard or any of your favorite greens
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Add the lentils to a large pot or Dutch oven and add the broth and water.
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Bring to a boil, cover and simmer until tender, 30 minutes.
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Meanwhile, wash and separate the kale leaves from the stems. Cut the stems to small cubes and cut the leaves in large pieces.
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In a medium skillet melt the butter and add the garlic, cook for less than 1 minute, (don’t burn) then add the cilantro, mix it until it softens and remove from heat immediately (the cilantro should stay almost raw green) set aside.
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Once the lentils are soft add all the vegetables celery, carrots, sweet potato, kale stems and ginger and cook until soft, 15 minutes.
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Once they become soft add the mix of cilantro and garlic along with the lemon on simmer for 2 to 3 minutes.
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Remove from heat and add the greens, cover the pot 10 minutes, then mix the soup and serve. Makes 16 cups.
You can use less garlic if you wish, we like it garlicky but 4 to 5 cloves would work.
Serving: 11/2 heaping cups, Calories: 260kcal, Carbohydrates: 45.5g, Protein: 13.5g, Fat: 3g, Saturated Fat: 1.5g, Cholesterol: 6mg, Sodium: 275.5mg, Fiber: 9g, Sugar: 6g
Blue Smart Points: 2
Green Smart Points: 6
Purple Smart Points: 1
Keywords: lentil soup, vegetarian lentil soup
