Recipe: Lentil Soup

Created by the MOBE Guide team.

Full of hearty flavors and packed with protein. Easy to make on the stovetop or slow-cooker.

Prep time: 20 mins
Cook time: 1 hour
Total time: 1 hour, 20 mins
Servings: 6–8 

Ingredients

Soup:

• ⅓ cup olive oil
• 1 medium onion, minced
• Kosher salt to taste
• 2 medium carrots, peeled and diced
• 1 stalk of celery, diced
• 2 cloves of garlic, finely minced
• 1 bay leaf
• 2 tablespoons tomato paste
• 12 oz. canned plum tomatoes
• 1 pound lentils, rinsed several times with cool water, and drained
• 6 cups fresh water
• Freshly ground black pepper
   

Bread cubes and garnishes:

• 2 cups day-old Italian bread, cubed with crusts removed
• ⅓ cup olive oil
• 1 garlic clove, peeled
• ½ cup Italian parsley, leaves chopped
• ½ cup freshly grated Parmigiano, optional
• Extra-virgin olive oil

Instructions

1. Heat ⅓ cup olive oil in a heavy large stockpot over medium-high heat, add the minced onions, and sauté until lightly golden brown. Salt to taste.
2. Reduce heat to medium and add the carrots, celery, garlic, and bay leaf. Lightly cook until the vegetables begin to soften. The bay leaf will become aromatic, flavoring the vegetable mixture.
3. Once the vegetable mixture is ready, stir in the tomato paste and cook for about 5 minutes, stirring regularly. Add the plum tomatoes, breaking them up with a spoon in the pan, and simmer for 15 minutes to create a flavorful base for the soup.
4. Add the rinsed and drained lentils to the base, stirring to coat the lentils. Add 6 cups water, stir, and bring to a boil. Once the soup comes to a boil, reduce heat to a simmer, partially cover the pot, and continue to simmer for 1 hour or until the lentils are tender but not falling apart.
5. While the soup simmers, prepare the bread cubes. Line a large plate with paper towels and gently heat the second ⅓ cup of olive oil on low in a large skillet along with the clove of garlic. Allow the garlic to remain in the warm oil on low for about 3 minutes, then remove the garlic clove.
6. Adjust heat to medium and carefully add the bread cubes. Allow them to brown on one side before turning. Once the bread cubes are uniformly browned, remove to the paper towel-lined plate to cool.
7. To serve, ladle the hot soup into individual bowls. Garnish with chopped parsley, toasted bread cubes, and a drizzle of olive oil or some grated Parmigiano.

Nutrition Facts per Serving

Calories: 350 / Total Fat: 25g (32% DV) / Saturated Fat: 4.5g (23% DV) / Trans Fat: 0g / Cholesterol: 5mg (2% DV) / Sodium: 270mg (12% DV) / Total Carbohydrate: 25g (9% DV) / Dietary Fiber: 6g (21% DV) / Total Sugars: 6g / Added Sugar: 0g (0% DV) / Protein: 10g / Vitamin D: 0mcg (0% DV) / Calcium: 90mg (6% DV) / Iron: 2.5mg (15% DV) / Potassium: 420mg (8% DV) 

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