This Bowl-Licking-Good Lentil Soup will have you cleaning your plate bowl and asking for seconds.
This soup manages to be both light for summer yet would be comforting in winter as well. The complex layers of texture and flavor emerge gradually –first you taste the slight aromatic thyme and tarragon with a hint of tomato flavor, followed by the richness of the mustard with its distinct spice and hint of vinegar that dances across your tongue.
I stirred in some leftover quinoa at the last minute. It cooks so quickly that we almost always have it on hand to eat along with beans or tofu. These small, round seeds added another wonderful texture along with the soft lentils. This dish would also be delicious with rice or even with some added pasta! Don’t be afraid to get a little crazy.
**For busy people, be sure to cook the quinoa ahead, soak the lentils and chop the veggies. This won’t take you long – I did this before work and then it was a breeze to throw together after the long day.
Spoiler alert....we found both lentils AND quinoa at the Dollar Tree!
Bowl-Licking-Good Lentil Soup
Serves 8
Ingredients
1 cup cooked quinoa
1 1/2 cups green lentils, soaked overnight or all day
2 tsp olive oil
For The Veggies
1 onion, chopped
3 ribs celery, chopped
3 large carrots, chopped
3 vine ripe tomatoes
3 cloves garlic, minced
2 cups chopped potato (I used mix of sweet potato and white potatoes)
For The Seasoning
Large handful (about 1/2 bunch) chopped flat leaf parsley
2 bay leaves
Rounded 1/2 tsp each dried thyme and tarragon
1 1/2 tsp coarse sea salt + fresh ground pepper, to taste
1/4 cup ketchup or 3 Tbsp tomato paste
4 cups (low sodium or regular) vegetable broth + 4 cups water
2 Tbsp prepared mustard
Directions
Cook the quinoa to package directions if you have not done so; soak the lentils, covering well above them as they will absorb water; chop the veggies. (If you can do this the morning before you have to cook this, it will save LOTS of time.)
Heat 1 tsp oil in a Dutch oven or large stock pot over medium to medium-high ; add the veggies and cook about 10 minutes; add the parsley, bay, thyme, tarragon, salt and pepper; cook 1 minute; add tomato paste; cook another minute.
Add lentils, vegetable broth and water; bring to a boil, reduce heat; cover with lid ajar and cook 35 minutes; stir in quinoa and mustard, remove bay leaves; taste and adjust seasoning if needed.
By Dawn Hutchins
Adapted from Inspired by Forks Over Knives Companion Book
Nutrition Facts for Bowl-Licking-Good Lentil Soup
8 Servings
Amount Per Serving
Calories 112.7
Total Fat 1.8 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.9 g
Cholesterol 0.0 mg
Sodium 666.0 mg (with low sodium broth)
Potassium 385.0 mg
Total Carbohydrate 19.1 g
Dietary Fiber 4.9 g
Sugars 2.4 g
Protein 5.2 g
Vitamin A 26.1 %
Vitamin B-6 9.1 %
Vitamin C 21.7 %
Vitamin E 3.7 %
Calcium 3.6 %
Copper 9.3 %
Folate 21.5 %
Iron 16.5 %
Magnesium 6.5 %
Manganese 18.6 %
Niacin 5.2 %
Pantothenic Acid 5.0 %
Phosphorus 9.7 %
Riboflavin 4.6 %
Selenium 2.8 %
Thiamin 7.3 %
Zinc 4.6 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.