Healthy Lentil Soup

Protein-packed lentils and delicious vegetables, this easy lentil soup recipe is bathed in bone broth and finished with a splash of balsamic reduction which takes the flavor to another level.

Nothing warms and nourishes the soul like a steaming bowl of soup. Among my favorites, are Sausage and Kale Soup, Turkey Chili, and Roasted Butternut Squash Soup.

This healthy lentil soup will leave you fully satisfied. Don't let the whole meatless thing fool you, it's super delicious, and everyone will be asking for seconds.

Besides being easy to make, it's filling, low on calories, and high on nutrition. It's easily adaptable to vegetarian or vegan lentil soup, but honestly, we just eat it because it tastes good. 

Bonus: If you're one of my Trim Healthy Mama Friends, this recipe is an E. Just go light on the parmesan cheese.

Key Ingredients

• Lentils- This is the core part of the soup. You can use green, red, or brown lentils.
  
• Onion, celery, and carrots- a.k.a. mirepoix (meer-pwah) in the culinary world. These veggies are the aromatic flavor base of the recipe.
  
• Garlic- additional flavor.
  
• Olive Oil- we're using this to saute' our vegetables in. You can also use butter.
  
• Broth- I recommend using chicken bone broth (or beef bone broth) for added protein, however, to make this vegan, use vegetable broth.
  
• Optional Parmesan cheese and balsamic vinegar- This soup is great even without these, but they are an amazing flavor booster and tops it off beautifully.

How to make Lentil soup

This is an overview of the instructions, be sure to see the recipe card for all the details.

1. In a large dutch oven or pot, Heat the olive oil over medium heat to warm it. Then add the carrots, celery, onion, salt and pepper, and saute' until they soften, 5-10 minutes.
   
2. Add the garlic and saute' for 20 seconds while stirring.
   
3. Add the broth, lentils, and tomatoes, stir to combine and bring to a boil. Reduce the heat to a simmer, cover, and cook until lentils are tender, 30-35 minutes.
   
4. Serve. Taste and add salt and pepper if needed. This is what it looks like after the lentils are soft and have absorbed the broth.

Top it off with thick shreds of freshly grated parmesan cheese and a drizzle of balsamic reduction.

Expert Tips

• Add some cooked chicken breast, ham, sausage, ground turkey or ground beef if you're a meat lover.
  
• Make meal time effortless by prepping this ahead of time and all you have to do is warm it up. Makes a great lunch or dinner.
  
• Using Bone Broth is my secret to giving this recipe even more nutrition. It also adds great flavor.
  
• You can use vegetable broth and leave off the cheese for a vegan lentil soup option.
  
• Add some Italian seasoning to change up the flavor a bit. Fresh or dried thyme works really well too.
  
• Add a splash of lemon juice (but then leave the vinegar out).
  
• If you don't have balsamic reduction or don't care to make it, just use a splash of balsamic vinegar. 
  
• This recipe can be adapted for the Instant Pot or Slow Cooker (instructions to follow).
  
• This recipe makes an abundance of soup. It can easily be halved or leftovers can be frozen. It is often said that lentil soup is even better the next day.

WHY YOU'LL LOVE THIS RECIPE

Frequently Asked Questions

Storing and Freezing

Store leftovers in an airtight container in the refrigerator for up to five days.

To Freeze: Ladle the soup into an airtight container. I like to use ziplock bags because you can freeze them flat. This is a space saver in the freezer and helps it to thaw faster. Freeze for up to six months.

To Reheat thawed soup, put it in a pan on the stove top. Cover and heat on medium-low until warmed through.

How To Make Balsamic Reduction

Not sure how to make a balsamic reduction? I've got you covered! It's easy and takes maybe 10 minutes.

1. Place 1 cup of balsamic vinegar in a small sauce pan, heat to boil.
   
2. Reduce heat and let simmer until reduced by half. As it cools it will become thicker.

Reducing the vinegar intensifies its flavor and it gets a bit sweeter. You can use it on salads, vegetables, chicken, or pork. It's yum!!

How To Prepare Lentils

Lentils don't need to be soaked, however, if you are sensitive to legumes and beans, then soak them. Our family hasn't had any issues with lentils, so I don't typically soak them.

To soak them: Place them in a pan and cover with a few inches of water. Soak for 2-4 hours. Drain and rinse. 

It's best to rinse the lentils before using them to wash away any debris. Also, quickly sort through them and make sure there are no small stones among the legumes. 

To rinse them, place them in a colander and run them under cold water until it runs clear. 

Additional Cooking Methods

Slow Cooker Instructions:

• Saute' the vegetables, then transfer to the Slow Cooker and add the rest of the ingredients. 
• Cook on high for 2-4 hours or low for 6-8 hours.

Instant Pot Instructions:

• Turn the Instant pot on the "Saute" function. Saute' the vegetables. 
• Add remaining ingredients, close lid, turn knob to the sealed position. 
• Cook on high pressure for 8-10 minutes (not soaked).
• Natural pressure release

Enjoy your soup, may it warm you from head to toe.

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This recipe is adapted from Bread and Wine: A Love Letter to Life Around the Table with Recipes, by Shauna Niequist.  

📋 Recipe

Healthy Lentil Soup

Protein packed lentils and delicious vegetables this lentil soup is bathed in bone broth and finished with a splash of balsamic vinegar.

5 from 4 votes

Print Pin Rate

Course: Main Course

Cuisine: American

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 55 minutes

Servings: 12

Calories: 262kcal

Author: Chellie Schmitz

Equipment

• ▢
  dutch oven or large pot

Cook ModePrevent your screen from going dark

Ingredients

• ▢ 2 Tbs olive oil
• ▢ 3 cups onions chopped
• ▢ 2 cups celery chopped
• ▢ 2 cups carrots chopped
• ▢ 2 cloves garlic pressed
• ▢ 12 cups bone broth vegetable broth, or chicken broth
• ▢ 3 cups lentils rinsed
• ▢ 28 oz diced tomatoes in juice
• ▢ Salt and pepper to taste
• ▢ Balsamic reduction for garnish, or use balsamic vinegar
• ▢ parmesan cheese shredded, for garnish

Instructions

• Heat oil in a heavy large sauce pan or dutch oven.
• Add onions, carrots, and celery, saute' until they begin to brown, about 7-10 minutes.
• Add garlic and stir until fragrant, about 30 seconds.
• Add broth, lentils and tomatoes with juice and bring to a boil.
• Reduce heat to medium-low, cover and simmer until lentils are tender, about 35 minutes.
• Season with salt and pepper.
• Serve with a splash of balsamic reduction and thick shreds of parmesan cheese

Notes

Slow Cooker Instructions: Saute' the vegetables, then transfer to the Slow Cooker and add the rest of the ingredients. Cook on high for 2-4 hours or low for 6-8 hours.

Instant Pot Instructions: Turn the Instant pot on the "Saute" function. Saute' the vegetables. Add remaining ingredients, close lid to the sealed position. Cooke on high pressure for 8-10 minutes. Natural pressure release and serve. 

• This is a great meatless Monday option, but add some cooked chicken breast, ham, or sausage if you're a meat lover.
• Using Bone Broth is my secret to giving this recipe even more nutrition. It also adds great flavor.
• You can use vegetable broth and leave off the cheese for a vegan lentil soup option.
• Add some Italian seasoning to change up the flavor a bit.
• Add a splash of lemon juice (but then leave the vinegar out).
• If you don't have balsamic reduction or don't care to make it, just use a splash of balsamic vinegar. 

Balsamic Reduction:

• Place 1 cup of balsamic vinegar in a small sauce pan, heat to boil.
• Reduce heat and let simmer until reduced by half. As it cools it will become thicker.

Nutrition

Calories: 262kcal | Carbohydrates: 38g | Protein: 22g | Fat: 3g | Saturated Fat: 1g | Sodium: 217mg | Potassium: 753mg | Fiber: 17g | Sugar: 6g | Vitamin A: 3736IU | Vitamin C: 13mg | Calcium: 71mg | Iron: 4mg

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Update Notes: This post was originally published on August 26, 2016, but was updated with step by step photos, and expert tips in January 2022.