Living in Istanbul, lentil soup is a mainstay in Turkish cuisine that I simply cannot live without – let alone avoid, even if I tried. Lentils are full of fiber and protein and fill me up without weighing me down. In a soup, they are heaven, offering a much-needed creamy touch to a plant-based lifestyle. This lentil soup recipe is boosted with other superfoods, including kale, black-eyed peas and chickpeas. Enjoy!
Heart-Healthy Lentil Soup Recipe
- 1 white onion, diced
- 2 carrots, chopped, diced
- 2 celery stalks, diced
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 1 pound kale leaves, chopped
- 3 garlic cloves, peeled and mashed
- 2-3 tablespoons olive oil
- 3 generous tablespoons tomato paste
- 2 cups dry green lentils
- 16 ounces cooked black-eyed peas (or any other bean)
- 16 ounces cooked chickpeas
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/4 teaspoon sweet paprika
- 10 cups of water
- Fresh parsley, red pepper flakes, lemon zest and olive oil for garnish
In a large, deep pot over medium-high heat, add the olive oil, onion, carrot, celery, salt and pepper. Sweat for about 3-4 minutes, stirring with a spatula. Add the kale and garlic and continue to saute until the mix has reduced in volume by one-half.
Stir in the tomato paste and add the remaining ingredients, but only 6 cups of the water. Stir until evenly combined. Bring the mixture to a boil and then reduce the heat to a simmer. Place a lid on the pot and let simmer for about 10 minutes or until the lentils begin to get larger and soften. Add the remaining water 1 cup at a time until it reaches the thickness that you desire. I stop at 2 cups, but you can add 4 more cups. Put the lid back on the pot and let simmer for another 20-25 minutes, or until the veggies are tender and the lentils and beans completely cooked.