Healthy Lentil Soup with green lentils, onions, garlic tomato paste and mint is the most flavorful, hearty lentil soup you’ll ever eat.
Like the Moroccan Lentil Stew this easy lentil soup recipe is a favorite and nutritional powerhouse you’ll love to eat.
Healthy Lentil Soup
Healthy Lentil Soup is a hearty, flavorful and EASY lunch or dinner option you can meal prep ahead of time. This lentil soup is different than almost any other version you’ll find online because its a traditional Armenian Lentil Soup recipe.
Why is this lentil soup so different? Well to start we peel and grate the tomatoes which helps them melt into the soup completely while also keeping that fresh flavor over canned. Second, we use tomato paste for a rich flavor. Last, we use dried mint! It does not make the soup taste too minty, but the paprika and mint flavors together make for a super flavorful soup.
How to make Lentil Soup:
First make sure you’re buying small green lentils as the larger ones can burst in the cooking process. Second, make sure you parse through the bag carefully as small rocks sometimes make it into the bags. Third, make sure you follow the steps and ingredients in order as cooking the tomato paste with the oil makes the flavors really pop.
We also slice the garlic instead of mincing to prevent the soup from melting into the soup. The little bites of mellowed garlic provide great flavor to the soup.
Health Benefits of Lentil Soup:
- Lentils help to lower cholesterol, stabilize blood sugar, promote weight loss and are a GREAT source of protein and fiber.
- Extra Virgin Olive Oil helps reduce the risk of heart disease, because it contains monounsaturated fats. It also contains polyphenols which are antioxidants.
- Tomatoes contain the antioxidant lycopene, which helps to risk of heart disease and cancer. They are also full of folates vitamin C and potassium.
- Dried Mint helps digestion and is a good source of vitamin A (which is great for eye health).
Difference Between Red and Green Lentils:
Green lentils are the firmest variety of lentils so they will burst much less often than the softer red variety. Green lentils have the most flavor amongst lentils and are available in smaller and larger sizes. The smaller size of lentils also help prevent the lentils from bursting.
Many people make red lentil soup instead of using green lentils, but in this soup the green lentils are the perfect ingredient for the recipe and for freezing! These lentils won’t break down in the freezing and reheating process like beans or red lentils may.
Tools used in the making of this Lentil Soup Recipe:
Dutch Oven: I love this cast iron dutch oven and the top of it doubles as a pan.
Healthy Lentil Soup Recipe
- Yield: 12 servings
- Prep Time: 15 minutes
- Cook Time: 1 hour 15 minutes
- Total Time: 1 hour 30 minutes
- Author: Sabrina
- 2 tablespoons extra virgin olive oil
- 2 yellow onions chopped
- 3 ounces tomato paste
- 1 teaspoon paprika
- 4 roma tomatoes peeled and grated
- 6 cloves garlic sliced thinly
- 1 pound dry green lentils use small lentils
- 8 cups water
- 1 tablespoon dried mint
- 1 teaspoon kosher salt
Note: click on times in the instructions to start a kitchen timer while cooking.
Add the olive oil to a large pot and heat on medium heat.
Add the onions and cook until translucent for 5-7 minutes.
Add in the tomato paste and paprika and stir well, cooking for 1 minute.
Add in the tomato pulp and garlic and stir.
Add in the lentils and water and bring to a boil.
Reduce to a simmer and cook for 30 minutes, covered.
Add in the mint and salt and cook and additional 30 minutes, covered.
Yield: 12 servings, Amount per serving: 177 calories, Serving Size: 1 /12th recipe, Calories: 177g, Carbohydrates: 28g, Protein: 10.8g, Fat: 2.9g, Saturated Fat: 0.4g, Sodium: 206mg, Fiber: 12.8g, Sugar: 3.5g
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