The onset of wintry days beckon a healing pot on the stove and this soup is a front runner in nutrient density, protein power, and broth soothing satisfaction. And also, so very simple & easy!
A twist on a warming tomato lentil combination, this soup will satisfy both your tastebuds and your hungry belly. It is best served on the second day, once the flavours have been given some time to settle and merge together, and with a hunk of fresh spelt bread from the neighbourhood baker (thank you Ymir Bakery!).
And those lentils? I love me some lentils! Not only are these little beauties packed with protein, but they are loaded with nutrition and so good for the digestive tract. Be sure to soak them overnight before using, this simple act will make those magnificent nutrients more bioavailable and give them a smoother sail down that GI tract👍
Health Benefits of Lentils:
They’re full of polyphenols: active compounds that fight against harmful agents in the body—everything from ultraviolet rays and radiation to heart disease and cancer. They are also beneficial in protecting against cardiovascular disease and diabetes.
They’re super high in protein: 1 cup of lentils brings in a whopping 18gr of protein, which is a serious protein injection!
They’re full of fiber: crucial for healthy digestion, balanced weight, and preventative in pretty well everything nasty: heart disease, cancer, diabetes, high cholesterol. Fiber is also helpful in maintaining proper gut bacteria, energy levels and regular detoxing.
They are high in absorbable calcium: which not only makes them good for your bones, but also beneficial for your heart, muscles, nerves, and protective against heart disease, cancer, and high blood pressure.
High in magnesium: also beneficial for healthy bones, magnesium is responsible for hundreds of biochemical reactions in the body. It may contribute to sleep balance, stress levels, mood, blood pressure, is anti-inflammatory, and helps to reduce insulin resistance.
Balsamic Tomato Lentil Soup
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Category: Appetizer, Soup, Main Meal
Cuisine: Vegan, Real food, Nutrient-dense, Vegetarian
Serving Size: Serves 10
Ingredients
3 Tbsp coconut oil
1 large yellow onion, diced
1 1/2 tsp full mineral sea salt
4 cloves garlic, minced
2 medium carrots, diced
2 stalks celery, diced
2 tsp fresh thyme or 1 1/2 tsp dried
1/2 tsp dried basil
1 cup french lentils, soaked overnight and rinsed
1 28 oz can organic diced tomatoes (fire-roasted are best🍅)
6 cups homemade veggie broth, bone broth, or veggie soup stock
1/4 cup balsamic vinegar
1/4 tsp freshly ground black pepper
More salt, if desired
Serve with a drizzle of balsamic vinegar (optional)
Instructions
In a large soup pot, heat coconut oil and onions over medium heat and saute until soft, translucent, and browning slightly.
Add the carrots, celery, and garlic, and saute until slightly softened.
Add the salt, thyme, and basil, and stir until fragrant.
Add lentils, stir to coat (2 minutes), then add tomatoes and vegetable stock.
Cover soup and bring to a boil. Reduce the heat to a gentle simmer and cook until lentils are tender, about 30-35 minutes. Add balsamic and pepper, and simmer low for another 5-10 minutes Adjust seasoning with more salt, pepper, or balsamic.
Allow to cool, store overnight, gently reheat, and serve with a drizzle of balsamic.
This is one of my oldest recipes that a friend just reminded me of. We’ve just had it for dinner several times this week and it’s definitely better & better as it ages. I am reminded of the simplicity of some pots of soup and feeling grateful for this little gem.
If you make this soup, please leave me a note below and let me know how you enjoyed it or if you made any changes. I truly LOVE to hear your feedback!