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Healthy Lentil Soup and Stew Recipes



Lentils have been commonly used by the cooks in India, the Middle East, and Europe long ago. Over the past few decades, recipes that call for lentils are getting more popular in the United States. Lentil is a type of pulse from the legume family that generally gives a rich nutty flavor.

One of the popular healthy lentil recipes is the lentil soup (or lentil stew). The ingredients needed for preparing lentil soup or lentil stew are basically the same. Some may prefer to have much water, making it to be more soup-like, and thus it is referred as a lentil soup; while some prefer to make it thicker, and thus it is called a lentil stew.

Health Benefits of Lentils:

healthy lentil soup and stewLentils are low in fat and loaded with protein, folic acid and fiber. The vitamins and minerals of lentils give benefits including:

  • cholesterol reduction: soluble fiber in lentil helps eliminate cholesterol
  • diabetes: soluble fiber traps carbohydrates, prevent sudden increase of blood sugar
  • helps in digestion: the high level of fiber speed removal of waste through the gut, alleviate constipation
  • weight loss: fiber-rich lentils are filling, causing people to eat less

How to make a healthy lentil soup or lentil stew?

Comparing with beans, lentils cook much faster. Moreover, lentils do not need to be soaked before cooking. Lentil soup or lentil stew, is inexpensive and nutritious. Check out the few healthy lentil stew or lentil soup recipes below on how you can make one for your family and yourself. Please note that you may adjust the amount of water and the boiling or simmering time to form your desired thickness of your healthy lentil soup or lentil stew.

Healthy Lentil Soup and Lentil Stew Recipes Collection

  1. Easy Healthy Red Lentil Soup Recipe
  2. Easy Healthy Red Lentil and Vegetable Stew Recipe
  3. Easy Healthy Spicy Curry Lentil Soup & Stew Recipe
  4. Easy Healthy Sausage Lentil Soup Recipe

Easy Healthy Recipe #1: Easy Red Lentil Soup

Ingredients:

  • Medium onion - 2, finely chopped
  • Olive oil - 2 tbsp
  • Split red lentils - 1 1/2 cup
  • Chicken or vegetable stock or water - 7 cup
  • Ground cumin - 1 tbsp
  • Lemon - 1/2, juice
  • Salt and pepper

Directions:

  1. In a large saucepan, heat olive oil. Add in chopped onions and sauté for about 5 minutes, or until onions become transparent.
  2. Mix in lentil, and quickly add in stock, or water. Lightly stir, and bring the mixture to boil.
  3. Add in cumin. Reduce heat to low and let simmer for about 25 minutes. Add water if soup needs thinning.
  4. When lentils become tender, stir in lemon juice, salt and pepper to taste. Simmer for a few minutes more.
  5. Serve hot.

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Easy Healthy Recipe #2: Red Lentil and Vegetable Stew

Ingredients:

  • Red lentil - 1 cup
  • Carrot - 1, diced
  • Potatoes - 2, peeled and diced
  • Large tomatoes - 2, chopped
  • Medium onion - 1/2, finely diced
  • Stalk celery - 1, finely diced
  • Garlic - 2 cloves, crushed
  • Vegetable stock or chicken stock - 2 cups
  • Ground cumin - 4 tsp
  • Extra virgin olive oil - 2 tbsp
  • Salt and pepper to taste

Directions:

  1. In a saucepan, heat olive oil. Add in carrots, potatoes, tomatoes, onion and celery, and sauté until they start to caramelize.
  2. Add in the garlic and sauté for another minute.
  3. Add in red lentils, and stir to mix with the other vegetables. Then quickly add in stock and bring to boil.
  4. Reduce heat, add in cumin, and simmer for about 25 minutes until the lentils tender and mixture thickened. If the water evaporates before lentils tender, add a little water and continue simmering.
  5. Season with salt and pepper to taste. Serve hot.

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Easy Healthy Recipe #3: Spicy Curry Lentil Soup (Spicy Curry Lentil Stew)

Ingredients:

  • Olive oil - 2 tbsp
  • Carrots - 4, peeled and finely chopped
  • celery - 3 ribs, chopped
  • Medium onion - 1, diced
  • Garlic - 2 cloves, minced
  • Curry powder - 2 tbsp
  • Water - 7 cups(for stew: 2 cups)
  • Dried lentils - 1 lb, rinsed and picked
  • Beef or vegetable stock - 3 tsp
  • Tomato puree - 1 cup
  • Frozen cut-leaf spinach - 8oz
  • Salt and pepper to taste

Directions:

  1. Drizzle olive oil into a saucepan and heat over medium-high heat. When the oil is hot, add chopped carrots, celery, and onion. Sauté until the vegetables become tender.
  2. Sprinkle minced garlic and curry powder over the vegetables. Continue to stir and cook for another 3 minutes.
  3. Add in stock and lentils. Stir to mix and bring the mixture to boil.
  4. When the soup starts boiling, reduce heat and simmer for about 30 minutes or more until the lentils tender. Stirring occasionally. You may need to add some water if water evaporates and lentil still not yet done.
  5. When the lentils are fairly tender, add in tomato puree and spinach to the soup or stew. Let simmer for a few more minutes until the desired thickness.
  6. Season with salt and pepper to taste. Serve hot.

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Easy Healthy Recipe #4: Sausage Lentil Soup

Ingredients:

  • Lentils - 1 cup
  • Bulk sweet italian sausage - 1/2 lb, rolled into bite-sized balls
  • Large onion - 1, diced
  • Celery stalks - 4, chopped
  • Carrots - 3, diced
  • Frozen corn - 1 cup
  • Fresh thyme - 4 sprigs, chopped
  • Garlic - 3 cloves, minced
  • Extra virgin olive oil - 1 tbsp
  • Chicken broth - 4 cups
  • Filtered water - 2 cups
  • Smooth Dijon mustard - 2 1/2 tbsp
  • Chili powder - 1 tsp
  • Cumin - 1 tsp
  • Salt and pepper to taste

Directions:

  1. In a saucepan, heat olive oil over medium-high heat. Add in onion, celery, carrots, and corn. Sauté for about 5 minutes until vegetables slightly tender.
  2. Add in sausage balls and sauté for another 5 minutes, until sausage browned.
  3. Pour in chicken broth, filtered water, lentils, thyme stems, Dijon mustard, chili powder, and cumin. Stir and bring mixture to boil.
  4. When soup starts boiling, reduce heat to medium-low and simmer for 1 hour. Stir occasionally. You may need to add some water in between if water evaporates and lentil still not yet done.
  5. After 1 hour, turn off heat. Season with salt and pepper to taste, and stir in chopped thyme. Ladle into bowls and serve hot.

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