Lentil Soup

Lentil Soup

This lentil soup recipe is truly a one dish meal. A side salad with a small whole grain bread or crackers is ideal for a meal with comfort, nutrition taste.  

This soups allows us to accomplish the daily variety of vegetables  we need to cover our complete nutritional base-line. You can use the vegetables that you have available (even frozen vegetables) or that are in season. For example our last batch of soup contained ground cabbage instead of zucchini and I omitted the onions so the grand kids would not reject it.

It gets better -- you can even through it all together and put in a crock pot or use the pressure cooker, which is our favorite method, being ready to serve in just 7 minutes!

Serve it hot in the winter and warm (or room temperature) during the summer months after the initial cooking.

Lentil Soup


2 tsp. olive oil

2 large onions, finely diced

4 cloves garlic, minced

9 cups vegetable stock or

3 tbsp. vegetable soup starter and 9 cups of water

1 cup baby carrots or 2 carrots, cut into ¼ inch pieces

1 large zucchini, cut into ¼ inch pieces

1 ½ cups of fresh corn, shaved from the cob or frozen

1 ½ cups green lentils, picked over and rinsed

⅓tsp. thyme

½ tsp. sea salt or salt substitute

1 28-ounce can organic tomatoes, finely chopped

½ tsp. freshly ground black pepper, optional

1 pound loose fresh spinach (stems removed), finely chopped. or 10 ounce package of frozen chopped spinach, thawed.

Optional Ingredients

1 ½ cup dulse (chopped fine)

1 tbsp. Old Bay Seasoning

1 tsp. celery seeds


You could blend the soup after cooking to make it a creamier texture.

Garnish with fresh steamed corn, shaved.



Heat the oil in a large stockpot over medium heat. Add the onions and garlic.  Saute for 10 minutes. Add all of the remaining ingredients except the spinach and bring to a boil. Reduce the heat to a simmer and cook, stirring occasionally for 45 minutes, or until the lentils are tender. Add the chopped spinach and cook for 5 more minutes or until it has wilted and become tender. Taste to adjust the seasoning (more or less bouillon or soup starter). Serves 8.

Pressure Cooking

Place lid on and lock. Pressure on high for 7 minutes. Use quick-release method.  Add the chopped spinach and stir for 5 more minutes or until it has wilted and become tender.


-High in all vitamins and minerals

-Meets 3-vegetable serving requirements

-Heart-health soup

-Potassium rich


Organic spinach and corn are recommended.


 Whole Grains Council

Start Living Recipe Book, Zima Health Publishing, 2006

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