Hey there, soup lovers!
Are you in the mood for something warm and comforting? If you are, I’ve got the perfect recipe for you—low sodium lentil soup!
This soup is packed with flavor and nutrients, but without all that extra salt. It’s super easy to whip up and great for meal prep.
Trust me, you’ll want to cozy up with a bowl of this delightful goodness. Let’s dive into the recipe!
Ingredient Substitutions
Olive oil can be replaced with avocado oil or grapeseed oil for a similar heart-healthy fat profile. These oils have neutral flavors that won’t overpower the soup’s taste. For a lower-fat option, use vegetable broth to sauté the vegetables instead of oil. Sweet potato can be substituted with butternut squash or pumpkin for a similar texture and sweetness. These alternatives provide comparable nutritional benefits, including fiber and vitamins. Adjust cooking time slightly as needed. Dried brown lentils can be swapped with red lentils or split peas. Red lentils cook faster and create a creamier texture, while split peas offer a similar earthy flavor. Reduce cooking time for red lentils by about 10 minutes. These alternatives maintain the soup’s high protein and fiber content while offering variety in taste and texture.
| Preparation Time | 10-15 minutes |
| Cooking Time | 60-420 minutes |
| Total Time | 70-435 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 800-900
- Protein: 40-50 g
- Fat: 40-50 g
- Carbohydrates: 100-110 g
Ingredients
- 4 tablespoons olive oil (plus more for drizzling)
- 1 large onion (diced)
- 4 cloves garlic (finely chopped)
- 3 carrots (cut into slices)
- 4 celery stalks (diced)
- 1 sweet potato (peeled and cubed)
- 1 can (14 ounces) diced tomatoes without added salt
- 3 bay leaves
- 1 tablespoon mixed herbs (such as herbs de provence)
- 1 tablespoon balsamic vinegar
- 10 cups vegetable broth with no added salt
- 1 pound dried brown lentils
- 1/2 teaspoon crushed red pepper
- 1 teaspoon black pepper
Step 1: Sauté Aromatics
In a large soup or stock pot, heat 2 tablespoons of olive oil over low heat.
Add the onion and garlic, sautéing them for 4 to 5 minutes until they become soft and fragrant.
This step helps to release the flavors and build the base for your soup.
Step 2: Build the Soup
To the pot, add carrots, celery, sweet potatoes, diced tomatoes, bay leaves, lentils, balsamic vinegar, herbs de Provence, red pepper flakes, and no-salt-added vegetable stock.
Increase the heat to bring the mixture to a boil.
Once boiling, cover the pot, reduce the heat, and let it simmer for 1 hour, stirring occasionally to ensure even cooking.
Step 3: Blend and Thicken
After the soup has simmered for an hour and the lentils are tender, discard the bay leaves.
Remove a few cups of the soup and place them in a blender along with the remaining 2 tablespoons of olive oil.
Blend on high until the mixture becomes a smooth, creamy emulsion.
Stir the blended mixture back into the pot to thicken the soup.
Step 4: Final Seasoning and Serve
Add black pepper to taste.
Serve the soup hot, enjoying the rich, blended flavors and creamy texture.
Alternative Cooking Method: Slow Cooker Instructions
For a slow cooker version, add the onion, garlic, carrots, celery, sweet potatoes, diced tomatoes, lentils, balsamic vinegar, herbs de Provence, bay leaves, red pepper flakes, and no-salt-added vegetable stock to the slow cooker.
Cook on the HIGH setting for 5-6 hours or on the LOW setting for 6-7 hours, ensuring the lentils and sweet potatoes are fully cooked.
Step 5: Blend and Thicken (Slow Cooker)
Once cooked, discard the bay leaves.
Take a few cups of soup and blend them with olive oil on high until smooth.
Return the blended mixture to the slow cooker and stir.
Allow it to cook for an additional 30 minutes to meld the flavors.
Step 6: Final Seasoning and Serve (Slow Cooker)
Add black pepper to taste, and serve the soup hot.
Enjoy the hearty, comforting flavors from your slow cooker creation.
