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Exotic Lentil Soup

by Vivian Fleitstra on November 9, 2013

Lentils are a healthy and versatile food. They are also inexpensive, making them a great staple for anyone interested in healthy, frugal living. They are probably the fastest cooking of all the legume family, and they don’t require soaking making their preparation faster still. They are nutritious too. Rich in antioxidants, selenium, and B vitamins, all of  which boost the immune system. Like the other pulses, they contain anti-carcinogenic phytochemicals. They are also packed with protein, high in iron and folate and very high in fiber, which is good for your digestive and heart health.

Lentils come in a variety of types, usually described by the color. Red lentils are by far the fastest cooking and are often used in Indian cuisine. However the green and brown varieties of lentils are more nutritious than the red variety.

I love lentils and I love soup, so why not make lentil soup.  It is Vegan, Gluten-Free, Dairy-Free, Sugar-Free.

This soup shares many of the tastes you’d find in a curry, but it is light and playful and combines fantastically with a warmed grain or crackers.

I have made this soup several times.   I usually raid my refrigerator for all the leftover or unused vegetables which I get every week from the CSA I belong to,  Calvert Farms in Rising Sun, MD.  You can add whatever vegetables you have  or like.

Easy, Tasty Lenil Soup.


  • 1 cups green or brown lentils
  • 1 tbsp olive oil
  • 2 stalks of celery
  • 1/2 zucchini (optional)
  • handful of kale
  • 3 large tomatoes diced
  •  1 large yellow onion, diced small or 2 tbsp of onion flakes
  • 2 cloves garlic, or 2 tbsp of minced garlic
  • 2 tbsp fresh ginger, grated or 1 tbsp of minced ginger
  • 2 carrots or 10 baby carrots, diced
  • 1/2 cup tomato paste
  • 2-1/2 cups water  + 2-1/2 cups of vegetable broth
  • 3 tsp ground cumin
  • 1 tsp paprika
  • 1/2 tsp ground anise seed or 1/4 cup fresh fennel
  • 1/2 tsp dried thyme
  • 1/2 tsp whole mustard seed or ground mustard
  • 1/2 tsp Himalayan rock salt
  • 1/4 tsp ground coriander
  • 1/4 tsp turmeric
  • 1/8 tsp ground all spice
  • 1/8 tsp ground cloves
  • 1/8 tsp cinnamon

exotic lentil, tomato and veggie soup

Heat Oil in large saucepan.   Once heated, add onion, garlic, ginger, carrot, celery.  Saute until soft.

Add remaining ingredients and stir to combine.  I using uncooked lentil, rinse them and then add uncooked lentils, and other ingredients including kale.   Cover and bring to boil, then reduce to simmer and cook 45-50 minutes.  If you use lentils that are already cooked, reduce cooking time to 25-30 mins.

Remove from heat and serve.

Thanks for reading ~ Vivian.

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