Vegetarian Lentil Soup: Hearty and Healthy

Very Low Sodium

This soup is a variant of one I used to make years ago, before my husband developed severe heart disease. He's been placed on a highly salt-restricted diet: not to exceed more than a 1500 mg of sodium per day.

Now, go to your cupboard, and read the label on nearly anything in there that comes in a box or a can. Scary, right? There is no good way to achieve a diet that meets his restrictions without doing a lot of my own cooking from scratch, just as previous generations did.

And so, I have become a reluctant dietitian/cook. I am a capable cook; even a good cook, if the mood takes me. Unfortunately, it's not one of my favorite activities, so I favor one-pot 'fix it and forget it' type meals. This hearty soup fills that bill very well, and your belly to boot.

Lentils are in the legume family, and so are plenty full of protein, just like their relatives, peas and beans.

All the main ingredients are shown here; this really is a simple soup
All the main ingredients are shown here; this really is a simple soup

Ingredients

  • 1 Quart Low Sodium Vegetable Broth
  • 2 Cups Water
  • 1 small Onion, sliced into 1/2 rings
  • 1 dozen or so Baby carrots, sliced into
  • 3 stalks Celery, sliced diagonally
  • 1/2 Mild anaheim chili (or red bell) pepper, finely diced
  • 1 pound bag lentils, sorted, rinsed and drained
  • 1 Tbsp Olive Oil
  • Ground Black Pepper, To taste
  • 1/2 tsp. Rosemary/Garlic chips blend
  • 1 Tbsp. Dried Sweet Basil
  • 1/2 Tbsp. Dried Summer Savory
  • 1 Medium potato, cubed, (Optional)
Chop veggies into different shapes for visual interest
Chop veggies into different shapes for visual interest
Half, then slice onion vertically into slabs, finally, turn and slice into half-rings
Half, then slice onion vertically into slabs, finally, turn and slice into half-rings
Sauteé onions in olive oil until transparent. The Olive oil adds another level of flavor.
Sauteé onions in olive oil until transparent. The Olive oil adds another level of flavor.

Instructions

  1. Pre-Slice all vegetables, so they will be ready as needed. Cut the celery in half lengthwise, and again if they are large stalks, then slice on the diagonal.
  2. Cut the baby carrots into thick "coins" so they will cook without turning to mush.
  3. Saute the onion slices in the Olive Oil until transparent.
  4. Set prepared vegetables aside, and sort the lentils. Pour a tablespoonful or two at a time into the palm of your hand, and examine them. You are looking for shriveled lentils, and small rocks or pebbles which sometimes accidentally end up in the harvest. As you clear each handful, drop into a colander to be rinsed.
  5. Pour the vegetable broth and the water into a large soup kettle or dutch oven; the ideal capacity for this recipe is about 6 quarts.
  6. Pour in the rinsed and drained lentils, cover, bring to a boil, and add the vegetables and spices. Cover again, and return to a boil, stirring now and then.
  7. Leave covered, and turn heat down to a very low simmer. Cook for an hour and a half until lentils are tender, stirring occasionally.

What Do You Think?

5 stars from 6 ratings of Hearty Vegetarian Lentil Soup
Grab a spoon and dig in!
Grab a spoon and dig in! | Source

Cook Time

Prep time: 45 min
Cook time: 1 hour 30 min
Ready in: 2 hours 15 min
Yields: 8 large servings

Serve and Enjoy

This soup is a wonderful, hearty and filling main course. Just add some fresh garlic bread on the side if you wish, and you have a full and satisfying meal.

This recipe makes plenty for a crowd (up to about eight people), but as there are just two of us, I usually just pull out a serving or two, and freeze the rest to have on hand for "one of those days," when I just don't feel like cooking.

Lentils have kind of a spicy under-taste all by themselves, so there's no need to get carried away with the spices. I've put suggested amounts, but really, just "season to taste." I, myself, tend to be a bit heavy-handed with the pepper shaker, but not everyone shares my enthusiasm for pepper.

The Anaheim chili adds just a teeny hint of bite in the distant background, but not enough to render the soup inedible for those who do not like spicy foods. If you really don't want the chili at all, just substitute in the bell pepper--it will be just as good.

I also added the water to dilute the already-low-sodium broth, bringing the salt content to near zero per serving. You'll notice I specified garlic powder, not garlic salt, for this same reason. Use pure herbs, not pre-packaged blends, and you should be fine staying salt-free.

Optional Variation:

If you wish, you can omit the extra 2 cups of water, and it will come out even thicker, like a chunky stew. This is also where I would add the optional potato, if I were making it into more of a stew.



This recipe was originally published by Liz Elias, 
a.k.a. "DzyMsLizzy" on the HubPages.com platform. 
 If you see it anywhere else, 
it has been illegally copied.

© 2013 DzyMsLizzy

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Comments 29 comments

billybuc profile image

billybuc 3 years ago from Olympia, WA

Well that looks and sound delicious my friend. Thanks for dusting this one off and sharing.


DzyMsLizzy profile image

DzyMsLizzy 3 years ago from Oakley, CA Author

Thanks, billybuc!

I hope you get a chance to try it.


shiningirisheyes profile image

shiningirisheyes 3 years ago from Upstate, New York

Great recipe for my kitchen collection my friend! Thanks for the share. I hope you share more.


Catherine Deslipp profile image

Catherine Deslipp 3 years ago from Brantford, Ontario

I have already written it down and put it in my recipe book. A heart/stroke patient myself that just came out of hosipital I truly appreciate all of theses wonderful recipes. Thank you, and I will try my best to make it (hopefully as good as you) and help me to get alot stronger. (Maybe a recipe book in the making?)


Seeker7 profile image

Seeker7 3 years ago from Fife, Scotland

Wow!! What a lovely recipe for lentil soup! I will need to give this a go as it sounds delicious!

I sympathise with you trying to get low sodium meals - even the ones that state 'low sodium' are sometimes not that low in salt! We do eat too much salt anyway, but it's difficult to find any foods that don't have loads in it! You also have the problem of specially prepared meals that you can buy, but they are so expensive and definatley outside most people's budget!

Lovely recipe Lizzy and a great hub, clear and concise instructions!


DzyMsLizzy profile image

DzyMsLizzy 3 years ago from Oakley, CA Author

@ shiningirisheyes--Thanks so very much. I hope you enjoy the soup. I do have a couple of others I may share... ;-)

@ Catherine Deslipp--Goodness, you're quick on the pen--getting it copied out already! ;-) I hope you enjoy it as much as I do, and may you recover well. The beauty of this recipe is that it is simple, yet can also be used as a jumping-off point for your own custom touches, adding/subtracting ingredients as you may prefer. I am considering a recipe book--probably as an e-book.

@ Seeker7--I have had exactly that problem with trying to find low or no-salt things to eat from the grocery store! As senior citizens on a fixed income, it is absolutely maddening that the healthy food is priced out of reach. Thanks so much for your kind words, and I'm delighted you enjoyed the recipe.


B. Leekley profile image

B. Leekley 3 years ago from Kalamazoo, Michigan, USA

Up, Useful, shared with followers and on social networking sites, and bookmarked. I intend to make this soup before long.


Riviera Rose profile image

Riviera Rose 3 years ago from South of France

I love hearty winter soups, and shall give this one a try. Five stars, voted up and useful!


Om Paramapoonya profile image

Om Paramapoonya 3 years ago

Oh my, this sounds delicious and healthy. I like that you use anaheim chili to give it a tiny bit of heat.


DzyMsLizzy profile image

DzyMsLizzy 3 years ago from Oakley, CA Author

@ B. Leekley--Thank you so much for the votes and shares. Much appreciated, and I hope you enjoy the soup (or the stew version).

@ Riviera Rose--Thanks so very much for the votes and stars! Much appreciated.

@ Om Paramopoonya--I'm pleased that you enjoyed the recipe and liked the twist with the Anaheim chili. I like to experiment, and that happened to be what I had on hand, so I said, "Why not?" Thanks for stopping by.


Marie Flint profile image

Marie Flint 3 years ago from Jacksonville, FL

I enjoyed reading the ingredients in your recipe. As a practicing vegan, I use lentils regularly. I don't use black pepper, though, as this spice tends to weaken the heart. I generally use cumin in lentil soups and dishes. I never thought about chili for my lentil cooking, but maybe next time I'll try it.

Low sodium? Try thyme as an herbal substitute for salt in hearty entrees. And, of course, celery has a natural sodium content which helps flavor your recipes.

Thank you for sharing!


DzyMsLizzy profile image

DzyMsLizzy 3 years ago from Oakley, CA Author

Hello, Marie Flint,

I admire your ability to be a full vegan. Although I know and understand all of the reasons (philosophical, health, environmental, etc.) for doing so, I'm afraid I don't have that kind of strength of will. I came to being vegetarian later in life, and I just love things like cheese and ice cream a bit too much to give them up this far into the game. :-(

Pepper weakens the heart??? That's the first I've ever heard of that--and not something I wanted to know. My husband is a heart failure patient, and this very-low-sodium recipe is my attempt to address the diet he was given for that. He is already depressed enough with his dietary restrictions, and the countless things he can no longer enjoy..... :-(

I think you just have to pick your battles--I'm older than he is by 10 years; my heart is as healthy as ever, and I've been heavy-handed with pepper all of my adult life. There are, of course, a wide variety of herbs, (none of which taste like pepper). I do not like thyme, because of its association with a cough syrup (Pertussin) I was given as a child. I will try the cumin next time, though, as that is a common spice in Mexican food, which I love..thanks for that suggestion.

Thank you so much for stopping by and sharing your experience and knowledge. Much appreciated.


Just Ask Susan profile image

Just Ask Susan 3 years ago from Ontario, Canada

Sounds delicious and I'll be making this later on this week.


DzyMsLizzy profile image

DzyMsLizzy 3 years ago from Oakley, CA Author

Hi, Susan,

Glad you liked the recipe, and I hope you enjoy the soup. You can also top it with Parmesan cheese, if you like, but I don't care for it, so didn't mention it in the article. .. ;-)

Thanks for stopping by!


kitkat1141 profile image

kitkat1141 3 years ago from Ontario, Canada

I usually add stewing beef to my lentil stew/soup, but this sounds like a good alternative. I like your photos.


2besure profile image

2besure 3 years ago from Charlotte, North Carolina

What a great recipe. I love mine with cilantro, a little stewed tomatoes and a pinch of cayenne!


everythingdazzles profile image

everythingdazzles 3 years ago from Pittsburgh, PA

This sounds delicious thanks for the ideas!


torrilynn profile image

torrilynn 3 years ago

Hi DzyMsLizzy,

thanks for this hub on healthy lentil soup. I dont

think I've personally ever had lentil soup before but

I'm always willing to try something new and different.

thanks again and voted up.


carozy profile image

carozy 3 years ago from San Francisco

I always have an eye out for vegetarian recipes. This one looks good. Thanks for sharing. :)


Marcy Goodfleisch profile image

Marcy Goodfleisch 3 years ago from Planet Earth

Yummy! I love lentil soup - and pretty much anything else that's vegetarian. I eat some poultry and fish, too, but mostly vegetarian food.


DzyMsLizzy profile image

DzyMsLizzy 3 years ago from Oakley, CA Author

@ kitkat1141--Thanks for your comment, and I’m glad you liked the recipe and my photos. I don’t eat beef, myself, or other meats, being a vegetarian, so this dish, in my house, stays strictly meatless. However, the beauty of it is, the basic simplicity allows for many personal variations.

@ 2besure--I’m pleased you liked the recipe. Your variations sound interesting, especially the cayenne! I’m not crazy about cilantro, myself, and my husband hates tomatoes; but I will try the cayenne! What a great addition that would be. Thanks very much.

@ everytingdazzles--I’m glad you like the sound of this soup, and I hope you get a chance to try it out soon. Thanks for stopping by.

@ torrilynn--Lentils are a legume that has a teeny-tiny bit of “bite” to them…almost a bit like pepper, but not strong. They are certainly not hot. I hope you enjoy this warming, satisfying soup.

@ carozy--Thanks very much; I know what you mean about keeping the eyes peeled for veggie recipes! Delighted you liked the sound of this one--enjoy!

@ Marcy--Ditto on the vegetarian choices. Lentil soup is one of my faves for a cold winter night. It’s great with fresh sourdough bread or cornbread on the side. Your comment is much appreciated; thank you.


tebo profile image

tebo 3 years ago from New Zealand

I have made lentil soup often, but usually by guesswork. Sometimes its good others not so good. I will try using your recipe and I'm sure it will turn out well as it looks and sounds nice.


DzyMsLizzy profile image

DzyMsLizzy 3 years ago from Oakley, CA Author

Hello, tebo,

Thanks very much for stopping by and leaving feedback. I hope you enjoy this soup.


agaglia profile image

agaglia 3 years ago

Yes. I love lentil soup. One thing I do to create a more complex taste is add 1 cup red rice. If you want to vary the color mix lentils so you have various colors of lentils. there are so many colors of lentils & rice that we can mix and match in some recipes.


DzyMsLizzy profile image

DzyMsLizzy 3 years ago from Oakley, CA Author

Hello, agaglia,

Thanks again for another tip. I had not thought of mixing colors of lentils or adding rice, but that is also a very good idea. Your suggestion is much appreciated.


CraftytotheCore profile image

CraftytotheCore 2 years ago

Oh that looks so good! I love lentil soup. We used to have a handful of small restaurants around here that served different soups and lentil was one of my favorites! Thank you for sharing your recipe!


DzyMsLizzy profile image

DzyMsLizzy 2 years ago from Oakley, CA Author

Hi there, Crafty--

I'm delighted you enjoyed the recipe. It is one of my winter favorites--delicious with hot, fresh sourdough bread!


HollieT profile image

HollieT 2 years ago from Manchester, United Kingdom

Lovely! This dish looks like a substantial, healthy and tasty meal!


DzyMsLizzy profile image

DzyMsLizzy 2 years ago from Oakley, CA Author

Hi HollieT--

Thank you so much. I do hope you get a chance to try it out.

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    Liz is a capable and adequate cook, but it is not her favorite pastime, so she is always looking for kitchen shortcuts.



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