Lemon Lentil Soup

2 cups (340g) brown or green lentils, picked and rinsed

2 tablespoons olive oil

2 cups finely chopped onion

1 ½ cups chopped carrot

2 teaspoons minced garlic (3 cloves)

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/2 teaspoon ground turmeric

1/2 teaspoon fresh ground black pepper

8 cups chicken broth or vegetable broth

2 heaping cups shredded kale or spinach

1 to 2 lemons

1/4 cup chopped fresh herbs like parsley or dill, optional

Fine sea salt, to taste

Heat the oil in a large pot (like a Dutch oven) over medium heat. Add the onions, carrot, and 1/4 teaspoon of salt and cook, stirring occasionally, until they are soft and starting to smell sweet, about 5 to 7 minutes

Stir in the garlic, cumin, coriander, black pepper, and turmeric, and cook for 30 seconds.

Stir in the lentils and broth. Increase the heat to high and bring just to a boil. Taste, then adjust with salt (we add between 1/2 and 1 teaspoon depending on how well-seasoned the broth is).

Reduce the heat to a simmer and cook, partially covered, until the lentils are tender, 35 to 40 minutes.

Uncover the pot, stir in the kale or spinach, and cook, uncovered, another 5 minutes.

Take the soup off the heat and stir in the juice of half a lemon and the fresh herbs. Taste the soup and season with additional salt and/or lemon juice. (I like quite a bit of lemon.)

Serve, or if you prefer the soup blended, use an immersion blender to blend until you achieve your desired consistency. For even more lemon flavor, serve with a few lemon slices.

Tips:

1. Use red or green lentils: Both types of lentils work well in this recipe, but red lentils will break down and create a thicker soup.
2. Don’t overcook the lentils: Cook the lentils until they’re tender, but still retain some texture.
3. Add aromatics: Saute onions, garlic, and carrots before adding the lentils for added depth of flavor.
4. Use fresh lemon juice: Freshly squeezed lemon juice is essential for the bright and citrusy flavor of this soup.
5. Adjust the spice level: Add more or less red pepper flakes to adjust the level of heat in the soup.

Nutritional Information (per serving):

Calories: 250-300
Protein: 18-20g
Fat: 9-11g
Saturated Fat: 1-2g
Carbohydrates: 30-35g

Fiber: 10-12g
Sugar: 5-6g