Lentil soup (Instant Pot or stove top)
Hearty and healthy, with Instant Pot and stove top instructions. It's loaded with vegetables and plant-based protein. Lentil soup freezes great if you have leftovers.
Servings: 6 Yield 2 quarts
Calories: 272kcal
Equipment
- 6 quart Instant Pot
- OR 5 quart Dutch oven or large pot
Ingredients
Lentil Soup
- 1 ½ tablespoons extra virgin olive oil
- 2 cups chopped onion 1 large
- 1 ½ cups chopped carrot 3 large
- 1 ½ cups chopped celery 3 large ribs
- 1 cup chopped fennel 1 medium, bulb only
- 3 large garlic cloves finely chopped
- 1 ½ teaspoons dried herbs: Italian blend OR Herbs de Provence, or thyme
- 1 bay leaf dried or fresh
- 1 ½ tablespoons tomato paste
- 5 cups low sodium chicken broth OR vegetable, turkey, or beef
- 1 ½ cups French green lentils
- ¼ teaspoon sea salt
- ¼ teaspoon ground black pepper
Optional Garnishes
- ¼ cup chopped fresh parsley or cilantro
- ¼ cup grated Parmesan cheese
- ¼ cup toasted pumpkin seeds
- drizzle of Balsamic or olive oil
- sprinkle of red pepper flakes
Instructions
Instant Pot Method
- Select "sauté" to pre-heat the Instant Pot. When the word "hot" appears on the display, add the olive oil, onion, carrot, celery, and fennel. Set the timer for 7 minutes and stir occasionally. Towards the end of the sauté cycle, stir in the garlic, dried herbs and tomato paste.
- Stir in the broth, lentils, salt and pepper, place the lid on and turn to lock. Turn the steam release handle on top of the lid closed. Select "pressure cook" and set the timer using the [+] button for 15 minutes. When the Instant Pot completes the warm up and cooking cycle it will beep. Use the natural release method for 15 minutes, then quick release remaining pressure by pressing "cancel" and turning the steam release handle on top of the lid to the "venting" position.
- If you are not in a hurry, leave the Instant Pot to come down all of the way naturally. Unlock, stir and serve. Leftovers keep well for up to four days and freeze well.
Stove Top Method
- Sauté all of the vegetables in oil until tender in a large pot like a Dutch oven, 5-7 minutes. Add the garlic, dried herbs and tomato paste, stir and cook 1-2 minutes to brown the tomato paste. Add the rest of the ingredients, bring just to a boil, turn heat to low, cover with a lid and simmer on low until the lentils are tender, about 30 minutes. Taste, and if the lentils are not tender enough simmer for a few additional minutes. Adjust seasoning with salt and pepper.
Slow-cooker Method
- If slow cooker has Sauté/Brown: sauté oil + onion, carrot, celery, fennel 5–7 min; add garlic, herbs, tomato paste 1 min. (If not, do this in a skillet.) Add broth, lentils, bay leaf, salt, pepper; stir.Cook LOW 6–7 hr or HIGH 3–4 hr, until lentils are tender but intact.Remove bay leaf. Adjust thickness (hot broth to loosen; uncover on HIGH 15–30 min to reduce, thicken). Season. Store 4 days or freeze 3 months.
Notes
Umami flavor boost option (choose 1) - Parmesan rind, 1 teaspoon soy/tamari, or 1 teaspoon white miso (off heat).
Nutrition
Calories: 272kcal | Carbohydrates: 41g | Protein: 17g | Fat: 5g | Saturated Fat: 1g | Sodium: 244mg | Potassium: 965mg | Fiber: 17g | Sugar: 6g | Vitamin A: 5777IU | Vitamin C: 15mg | Calcium: 84mg | Iron: 5mg