Why Lentil Soup Deserves a Spot in Your Weekly Meal Plan + Recipe

Lentil Soup: A Nutrient-Dense Staple for Every Season

Lentil soup is more than just a comforting bowl on a chilly day—it’s a nutritional powerhouse that supports overall health and well-being. Building upon our previous discussion on the benefits of lentils, let’s delve deeper into how incorporating lentil soup into your weekly meal plan can be a game-changer for your health.

1. A Complete Plant-Based Protein

Lentils are an excellent source of plant-based protein, providing about 18 grams per cooked cup. This makes them a valuable protein source, especially for vegetarians and vegans.

2. Rich in Dietary Fiber

With approximately 16 grams of fiber per cooked cup, lentils aid in digestion, help maintain healthy blood sugar levels, and contribute to a feeling of fullness, which can assist in weight management.

3. Packed with Essential Nutrients

Lentils are a good source of essential nutrients, including iron, folate, and magnesium. Iron is crucial for oxygen transport in the blood, folate supports DNA synthesis and repair, and magnesium plays a role in over 300 enzymatic reactions in the body.

4. Supports Heart Health

The combination of fiber, folate, and potassium in lentils contributes to heart health by helping to lower cholesterol and blood pressure levels.

5. Versatile and Easy to Prepare

Lentil soup is incredibly versatile. You can customize it with various vegetables, herbs, and spices to suit your taste preferences. It’s also easy to prepare in large batches, making it a convenient option for meal prepping.

Get Your Lentil Soup from Organic Pharmer

Incorporating Lentil Soup into Your Diet

To reap the benefits of lentils, consider adding lentil soup to your weekly meal rotation. Here are a few tips:

• Batch Cooking: Prepare a large pot of lentil soup and store portions in the refrigerator or freezer for quick meals throughout the week.

• Flavor Variations: Experiment with different herbs and spices, such as cumin, turmeric, or rosemary, to keep the flavors exciting.

• Add Vegetables: Enhance the nutritional profile by adding a variety of vegetables like carrots, spinach, or tomatoes.

Final Thoughts

Lentil soup is a delicious, nutritious, and versatile dish that can play a significant role in a healthy diet. Its rich nutrient profile supports various aspects of health, from heart health to digestive wellness. By incorporating lentil soup into your weekly meal plan, you’re taking a flavorful step toward better health. With Organic Pharmer's line of healthy soups it's easier then ever to choose the healthy option. Order your French Lentil Soup today and easily add it into your weekly meal plan. 

 

Healing Red Lentil Soup Recipe

Here’s a simple, plant-based, anti-inflammatory lentil soup recipe that’s free from gluten, dairy, corn, soy, and egg—perfectly aligned with Organic Pharmer’s philosophy.

Servings: 4–6

Prep Time: 10 minutes

Cook Time: 30 minutes

What You'll Need:

• 1 tablespoon olive oil
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• ½ teaspoon ground coriander
• ¼ teaspoon crushed red pepper flakes (optional)
• 1 cup red lentils, rinsed well
• 1 medium carrot, chopped
• 1 celery stalk, chopped
• 5 cups vegetable broth or water
• 1 (14 oz) can diced tomatoes, no salt added
• 1 teaspoon sea salt (adjust to taste)
• Juice of ½ lemon (for brightness)
• 2 cups fresh spinach or chopped kale (optional)
• Fresh cilantro or parsley, for garnish

Instructions:

1. Sauté aromatics:

In a large pot, heat olive oil over medium heat. Add onion and cook for 5 minutes, until translucent. Stir in garlic, ginger, turmeric, cumin, coriander, and red pepper flakes. Sauté for 1–2 minutes until fragrant.

2. Add lentils and vegetables:

Add red lentils, carrots, celery, diced tomatoes, and broth. Stir to combine.

3. Simmer:

Bring to a boil, then reduce heat to low. Cover and simmer for 20–25 minutes, or until lentils are soft and vegetables are tender.

4. Add greens and finish:

Stir in spinach or kale, if using, and simmer for 2–3 more minutes. Add lemon juice and adjust salt to taste.

5. Blend (optional):

For a creamier texture, blend half the soup using an immersion blender or in a standard blender (carefully, in batches). Then stir it back in.

6. Serve:

Ladle into bowls, garnish with fresh herbs, and enjoy hot.

Why You’ll Love It

• High in plant-based protein and fiber
• Naturally anti-inflammatory thanks to turmeric, ginger, and garlic
• Gut-friendly and immune-supportive
• Perfect for batch cooking and freezing
  

Give it a try and add it into your weekly meal planning routine! Or make it easy and order Organic Pharmer's Lentil Soup and pop the lid of a jar open and enjoy.