The recipe below can be made with bone or mushroom broth. You could also add meat or tempeh to up the protein content. Lentils are mostly touted for their fiber content which supports our digestion and overall health. They also add a great texture to soups and I’m just loving this recipe right now for spring. You might even add a splash of fresh lemon juice over the top before serving to brighten it up!
Prep Lentils – 24 hrs before making soup
Soaking lentils and legumes breakdown their natural enzyme inhibitors, phytic acid, and lectins. All of which make beans, legumes, and grains more difficult to digest. Traditional methods of preparing these foods such as soaking, sprouting, and fermenting neutralize these anti-nutrients and improve the bioavailability of the minerals and vitamins inside of these beautiful plants. Consider taking the time to soak your legumes per the instructions below prior to cooking them for better digestibility!
To a large glass or ceramic bowl add:
- 2 cups Spanish brown lentils
- 2 Tbsps raw apple cider vinegar
- ~ 4 cups of water (enough to cover lentils with 1-2 inches of water on top
- Combine all together in bowl and stir and then cover. Allow to sit on countertop at room temperature for 24 hours.
Ingredients:
- 2 Tbsp olive oil
- 1 Large sweet onion
- 3 cloves of garlic, finely diced
- 6 celery stocks, sliced into bite sized pieces
- 6 medium carrot, chopped into bite sized pieces
- 4 cups of green beans, cut into bite sized pieces
- 1 large turnup (optional), chopped into bite sized pieces
- 1 tsp sea salt
- 14-18 oz jar or can of diced tomatoes
- 2 quarts of Way-So broth of choice (mushroom, chicken, or beef)
- 1 bay leaf
- 2 cups of soaked and rinsed lentils (see above)
- Dark leafy greens, chopped (optional to add at end of cooking)
Directions:
- I prefer to use a pressure cooker (Instant Pot) for this, but you could also use a large stock pot and cook the lentils for longer.
- Turn the Instant Pot to the “Sauté” setting.
- Add the olive oil, all veggies and sea salt to the pot and sauté until onions are translucent and celery is starting to get soft.
- Add tomatoes, broth of choice, and bay leaf.
- Stir all contents together and ensure there is enough liquid to cover all ingredients.
- Close the lid and seal.
- Turn the Instant Pot to “Manual” high pressure setting for 20 minutes.
- If cooking on the stovetop, simmer 30-45 minutes with the lid on, stirring often and start checking the tenderness of the lentils around 20 minutes of cook time.
- Soup can sit on the “Warm” setting for a few hours before eating. Or, you can vent the pressure immediately.
- Add optional greens immediately upon releasing the lid and stir in and allow them to wilt.
- Remove bay leaf and ENJOY!
