Black Lentil Soup: Easy Healthy lunch idea

Listen up, my soup-loving friends! Get ready to have your minds BLOWN by the most insanely delicious, nutritious soup you’ve EVER tasted – my famous protein-packed black lentil soup!

This easy soup became my go-to recipe when I’m not in the mood to cook. It’s so simple, and packed with protein and fiber! So if you’re looking for a soup that will warm you from the inside out and doesn’t take long to make, this is your go-to!

In this post, I’ll share a step-by-step Black Lentil Soup recipe, reasons why you should try it out, ingredients, and their benefits. Let’s dive in!

Health benefits of the ingredients

I carefully selected each ingredient in this soup to create a perfect nutritional balance of protein, fiber, vitamins, and minerals. I can’t wait for you to enjoy all the wonderful wellness perks in each mouthwatering spoonful.

Black lentils

High in protein, supports muscle maintenance and repair, similar to Greek yogurt. They are also a great source of dietary fiber, which benefits digestive health by improving bowel movements and contributing to a feeling of fullness, aiding in weight management. Rich in iron, they help in the production of red blood cells, which are essential for transporting oxygen throughout the body, thereby reducing the risk of anemia. Additionally, they contain a significant amount of antioxidants, which combat oxidative stress and may reduce the risk of chronic diseases.

Onions

Onions are rich in antioxidants and compounds that have anti-inflammatory, anti-cholesterol, antiviral, and antiprotozoal properties. Their consumption has been linked to reduced risk of heart disease, thanks to their ability to help lower blood pressure and cholesterol levels. Onions are also a good source of vitamin C, which supports the immune system, skin health, and collagen formation. Furthermore, they contain chromium, which assists in regulating blood sugar.

Carrots

Carrots are well known for their high beta-carotene content, which the body converts into vitamin A. This nutrient is vital for good vision, immune function, and skin health. They are also a good source of dietary fiber, which aids in digestion. Additionally, carrots offer vitamins C and K, potassium, and antioxidants, which contribute to cardiovascular health and may lower the risk of certain cancers.

Celery

Celery is low in calories but high in water and fiber, making it ideal for weight loss and improving digestion. It contains antioxidants that can reduce inflammation and may help protect against chronic diseases. Moreover, celery provides a good amount of vitamins A, K, and C, as well as minerals like potassium, which support cardiovascular health and blood pressure regulation.

Bell peppers

Bell peppers are high in vitamins A and C, antioxidants that support immune function, skin health, and vision. They also contain capsaicin (though in smaller amounts compared to hot peppers), which has been shown to boost metabolism and aid in fat burning. Bell peppers are a great source of dietary fiber, vitamin B6, and folate, which contribute to heart health and reduce the risk of certain neurological diseases.

Olive oil

Olive oil is celebrated for its heart-healthy monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. It’s also rich in antioxidants, particularly vitamin E and polyphenols, that protect the body against oxidative stress and inflammation. Consuming olive oil may support brain health and has been associated with a lower risk of stroke.

spices

Cumin, coriander, and smoked paprika, these warming spices add layers of earthiness, brightness, and smokiness that perfectly complement the lentils.

Cumin lends its distinctive earthy, aromatic flavor and aids digestion. Coriander provides fresh, citrusy notes to balance the deeper flavors while boasting antioxidant power. Smoked paprika contributes a subtle sweet smokiness and contains anti-inflammatory healing compounds from peppers. Their combined qualities bring out the best in the lentils and vegetables, resulting in a well-rounded, aromatic, and soul-warming soup.

Black lentil Soup: Step-by-step recipe

Don’t forget to soak black lentils overnight, if you are using the whole beluga lentils. Check out my post on How to cook legumes for some useful tips.

Get all the ingredients ready

Start with preparing all the ingredients and let’s get slicing! Let’s make this black lentil soup now!

Slice all the veg

Start with preparing and slicing your vegetables. Slice onion, carrots, and bell pepper into a medium dice. If you are looking forward to elevating your slicing skills, check out my latest post on that.

Cook vegetables

In a large soup pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, celery, and red bell pepper. Sauté for about 5-7 minutes or until the vegetables start to soften.

Add some flavor

Add a little bit of fresh garlic and herbs to the mix. Stir in the ground cumin, ground coriander, and smoked paprika. Cook for an additional 1-2 minutes to toast the spices and enhance their flavor.

Add lentils

Pour in lentils and cover with water, bring the mixture to a boil.

Let it simmer

Reduce the heat to low, cover the pot, and let the soup simmer for about 20-25 minutes, or until the lentils are tender.

serve and enjoy

Season the soup with salt and pepper to taste. Serve hot, garnished with fresh parsley or cilantro.

Customization

This versatile soup lends itself well to customization based on your taste and what you have on hand.

• Use other lentil types:
  • Green lentils for a firmer texture
  • Red lentils for quicker cooking
  • Brown lentils for more flavor
• Swap or add veggies:
  • Spinach, kale, or Swiss chard for extra greens
  • Parsnips, turnips, or sweet potatoes for a variety
  • Mushrooms for savory, meaty quality
  • Diced zucchini or eggplant for texture
• Stir in protein:
  • Chickpeas or white beans
  • Shredded chicken or turkey
• Add whole grains:
  • Brown rice or farro for heartiness
• Top with:
  • A dollop of Greek yogurt
  • Grated cheese like feta or parmesan
  • Fresh herbs like cilantro, parsley or dill
• Spice it up:
  • Indian garam masala
  • Harissa paste
  • Cajun seasoning
• Finish with:
  • Squeeze of lemon juice
  • Drizzle of olive oil
  • Crumbled bacon (for the non-veg version)

Summary

I don’t know about you, but I’m already thinking about a steaming bowl of this luscious, protein-packed Black Lentil Soup goodness! Thanks to its incredible richness and flavor, this soup has quickly become one of my most craved recipes. With just the right balance of earthy spices, hearty lentils, and bright vegetables, it manages to be comforting yet light and nutritious at the same time.

I encourage all my soup-loving friends out there to take the plunge and whip up a pot of this black lentil soup delicacy. Customize it to your taste with different toppings and spice combos – get creative! I promise that just one spoonful will have you doing a happy dance for healthy, home cooking.

If you enjoyed this recipe, check out my other healthy meal ideas and give it a try! Remember, one bite at a time, and I see you soon!