Recipes for Health: Lentil Soup

Recipes for Health: Lentil Soup

Perhaps you’re still feeling a bit full from the holidays. It’s time to think about eating food that is rich in flavor but lighter than some of our traditional holiday fare. Our hearty vegetarian supper is a good place to start. When you’re ready for the main course, dish up steamy bowls of lentil soup and surprise yourself with how satisfying a bowl of beans can be. It is chock–full of tender lentils, vegetables, and savory seasonings. A slice of hot, crusty bread or a warm, just–out–of–the–oven corn muffin is a perfect accompaniment. Serves 4-6


2 tablespoons olive oil
4 cloves garlic, minced
1 cup chopped onion
½ cup chopped green pepper
½ cup chopped red pepper
½ cup minced celery
½ cup diced carrots
1 tablespoon sugar

3 cups dried lentils, rinsed
7 cups stock (vegetable or chicken)
2 teaspoons salt

1½ cups diced canned tomatoes
2 tablespoons dry red wine
2 tablespoons lemon juice

1 teaspoon dried basil
1 teaspoon dried oregano
2 bay leaves
1 teaspoon fresh ground pepper
¼ cup fresh parsley, minced


  1. In a large stockpot, heat olive oil over medium–high heat. Add garlic and onion and sauté for 5 minutes. Add green and red pepper, celery, and carrots. Sauté for 5 more minutes over medium heat.
  2. Turn heat to high and add sugar. Stir continuously for 2 minutes. Transfer to bowl and set aside.
  3. In same stockpot, add lentils, stock, and salt and bring to boil. Reduce heat and simmer, covered for 1 hour.
  4. Uncover and add vegetables, tomatoes, wine, lemon juice, and spices. Bring to boil and then continue to simmer covered, over low heat for 30 minutes. Season with salt and pepper. Serve warm.

Soup can be prepared up to two days in advance. Keep refrigerated until ready to use. Warm over medium–high heat.

Vancouver Health Coach