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Soy-Free, Additive-Free Lentil Soup

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Updated March 03, 2009

Dried beans are one of those foods most of us (if we're not allergic to beans) know we should be eating more of: they're inexpensive, protein-rich, and high in fiber. Canned soups, despite their convenience, are high in sodium and likely to contain allergens and other additives that can be problematic for those with intolerances and sensitivities. Why not get the best of both worlds with this vegetarian soup? This lentil soup is free from common allergens, requires no pre-soaking, and can be on the table in under an hour -- most of which is unattended simmering.

Prep Time: 5 minutes

Cook Time: 50 minutes

Total Time: 55 minutes

Ingredients:

  • 2 Tbsp. olive oil
  • 2 carrots, peeled and diced (about 2/3 c)
  • 1 medium onion, peeled and diced (about 1 - 1 1/2 c)
  • 1 c dried lentils, rinsed
  • 4 c vegetable broth (see ingredient note)
  • 1 Tbsp. dried oregano or marjoram, or 3 Tbsp. fresh
  • 2 bay leaves
  • salt and pepper
  • 1 Tbsp. curry powder (optional)

Preparation:

  1. In a stockpot or Dutch oven, heat oil over medium-low heat. Cook carrots and onion, stirring occasionally, until lightly browned on all sides, about eight to ten minutes.
  2. Add lentils, vegetable broth, oregano or marjoram, bay leaves, salt and pepper to taste, and curry powder (if using). Bring to a boil over medium-high heat, then reduce heat to low and simmer, covered, for 30 to 45 minutes, until lentils are tender but not falling apart.
  3. Remove bay leaves, taste for salt and pepper, and serve. This soup reheats very well and freezes nicely.

Ingredient note: Can't find a vegetable broth that works for your allergies? It's simple to make your own with my All-Purpose Allergy-Safe Vegetable Broth Recipe. You can also make your own curry powder by blending together the component spices.

Related Video
Homemade Lentil Soup
Low Fat Black Bean Soup
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