You’re craving a cozy, hearty soup that’ll stick to your ribs on a chilly night. Look no further than Cookie and Kate’s protein-packed lentil soup. This simple recipe comes together easily with common ingredients you likely have on hand.
In just over 30 minutes, you’ll be enjoying a fragrant, flavorful bowl. We’ll explore why this veggie-based soup is so satisfying, how to tweak it to suit your tastes, creative ways to top a bowl, and why it makes for fantastic leftovers. Let’s dive in to get the comforting dinner you’re after.
An Overview of Cookie and Kate’s Famous Lentil Soup
Cookie and Kate’s lentil soup recipe is a hearty, protein-packed, vegetarian meal. Created by popular food blogger Kate Jones, this simple soup has become a classic for good reason.
This flavorful soup starts by sauteing onions, carrots, and celery in olive oil to create an aromatic base. Garlic and spices like cumin, thyme, and pepper are added for extra depth of flavor. From there, dried green or brown lentils are simmered in broth and tomatoes until tender.
- The combination of vegetables, lentils and broth creates a soup that is nutritious and very filling.
- Packed with fiber, protein, iron, potassium and magnesium, this vegetarian lentil soup will leave you satisfied.
- It makes for a perfect hearty lunch or dinner. Top with fresh parsley or hot sauce for extra flavor.
This lentil soup has achieved widespread popularity because it is:
- Easy to make. With simple ingredients, this soup comes together quickly.
- Customizable. Feel free to substitute vegetables or lentil types to suit your tastes.
- Nutritious and budget-friendly. Lentils provide affordable protein and fiber.
- Freezer-friendly. Cook a big batch and freeze leftovers for quick future meals.
With a few pantry staples, you too can make Cookie and Kate’s famous protein-packed lentil soup that will warm you up on a cold day. This vegan soup is tasty, healthy comfort food at its best.
The Nutrition Benefits of Lentils
Lentils are nutritional powerhouses. Just one cup of cooked lentils has:
- Protein. With 18 grams per serving, lentils contain more protein than other beans and legumes. The protein is high-quality and rich in the amino acids lysine and isoleucine.
- Fiber. 16 grams per serving helps you feel full while also promoting healthy digestion and heart health. Lentils contain both soluble and insoluble fiber.
- Folate. A one cup serving contains 90% of the RDI for this essential B vitamin, which aids cell growth and function. It’s especially important before and during pregnancy.
- Iron. With 37% of your daily needs in a single cup, iron supports oxygen transport in the blood and energy production. The iron in lentils is more bioavailable than that from other plant sources.
- Potassium and magnesium. Necessary for nerve signaling, fluid balance, and bone health. Lentils provide over 10% of the RDI for both minerals.
Along with vitamins, antioxidants and anti-inflammatory compounds, lentils offer well-rounded nutrition:
- They’re low in fat and have virtually no cholesterol. The calorie count is reasonable at 230 per cooked cup.
- The high fiber and protein provide lasting energy. Lentils have a low glycemic index, resulting in slower digestion and absorption to prevent spikes and crashes.
- They’re vegetarian, vegan, gluten-free, and low FODMAP. Suitable for many dietary needs and preferences.
Adding lentils to soups like this one contributes not only great flavor but an immense amount of nutrition. Their benefits span from cellular health all the way up to promoting heart health and healthy body weight. Lentils earned their reputation as one of the healthiest foods around.
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Step-by-Step Instructions for Making Cookie and Kate’s Lentil Soup
Ready to make a big batch of hearty lentil soup? This recipe breaks it down into easy-to-follow steps.
- First, gather your ingredients. You’ll need olive oil, onions, carrots, celery, garlic, dried thyme, tomatoes, lentils, broth, spinach and lemon.
- In a large soup pot, heat the olive oil over medium heat. Add the chopped onions, carrots and celery. Cook for 5-7 minutes until starting to soften.
- Stir in the minced garlic and dried thyme. Let cook for 30 seconds until fragrant.
- Add in the canned diced tomatoes, brown lentils, vegetable broth and water. Bring the liquid to a boil.
- Once boiling, reduce heat to a simmer. Let cook for 25-30 minutes, stirring occasionally, until lentils are tender.
- Towards the end, stir in the fresh spinach and let wilt down.
- Finally, squeeze in some lemon juice and season the soup with salt and pepper to taste.
And that’s it – you’ll have a protein-packed, comforting lentil soup ready to enjoy. Top bowls with fresh parsley or hot sauce for extra flavor. Freeze leftovers for quick meals later on.
Adjust cooking times as needed based on your preferred lentil texture. Red lentils cook faster while green or brown lentils take longer.
This versatile, budget-friendly recipe makes for a crowd-pleasing soup. Switch up the veggies, play with different seasonings or add beans for your own tasty, homemade version.
Tips for Customizing Cookie and Kate’s Lentil Soup Recipe
Lentil soup is incredibly versatile, so feel free to adapt Cookie and Kate’s recipe to suit your tastes. Here are some tips:
- Vary the veggies – Try adding or swapping in diced carrots, celery, sweet potato, spinach, kale, or zucchini. They’ll all pair nicely with the tomato-y broth and hearty lentils.
- Experiment with spices – A dash of cumin, thyme, oregano, or curry powder can spice things up. You could also garnish with fresh parsley, cilantro, or mint.
- Swap the lentil variety – Although Cookie uses common brown lentils, green, red, or French lentils would be delicious too. They’ll have slightly different cook times and textures.
- Adjust the thickness – If your soup is too thick, stir in a bit more broth or water until you reach the desired consistency. Or blend up a portion to make it creamier.
- Make it heartier – Mix in cooked rice, pasta or potatoes. Or bulk it up with shredded chicken or crumbled sausage.
- Set aside leftovers – Only make what you’ll eat right away to ensure maximum freshness. Refrigerate or freeze individual portions to enjoy later.
- Customize toppings – Garnish with shredded cheese, chopped scallions, dollop of Greek yogurt, or drizzle of olive oil. Your favorite toppings will make it feel extra special.
The options for personalizing this flexible lentil soup recipe are practically endless. Tweak it to match your nutritional needs or satisfy picky eaters in your family. Just don’t forget to savor the simple pleasure of cozying up with a steamy bowl of hearty, protein-rich soup. It’s total comfort food.
Frequently Asked Questions About Cookie and Kate’s Lentil Soup
Here are answers to some of the most common questions about making and enjoying this cozy, protein-packed soup:
What types of lentils work best?
- Brown, green, or French lentils are the best choices for this soup. Red lentils break down into more of a mush, so they’re not ideal. Whichever type you use, be sure to sort and rinse them well first to remove any grit or debris.
Do I have to soak the lentils first?
- Nope! No overnight soaking is required. The lentils cook right in the soup—no advance prep needed.
Can I use canned lentils instead?
- Canned lentils tend to be soft already, so they’ll turn the soup mushy. Dried lentils hold their shape better and have great texture. Using dried is worth the small amount of extra effort.
Is the soup spicy?
- It has a touch of heat from the chili powder and cayenne pepper, but it’s fairly mild. Add more cayenne if you like things spicy. For less heat, reduce the amount of chili powder and cayenne or omit altogether.
Can I use rotisserie chicken instead of cooking the chicken breasts?
- Absolutely! Two cups of shredded rotisserie chicken is the perfect shortcut. Just skip sautéing raw chicken and add it when you’d normally add the cooked chicken.
What can I serve with the soup?
- A side salad or crusty bread makes a tasty accompaniment. The soup also stands well on its own as a hearty meal. Leftovers pair nicely with sandwiches or wraps.
How long does the soup keep?
- It will last 4 to 5 days refrigerated or around 3 months in the freezer. Let it cool completely before storing to maximize freshness. Reheat individual portions as needed.
I hope these tips help you enjoy making and eating this satisfying, nutritious lentil soup! Let me know if you have any other questions.
FAQ
I don’t have all the ingredients! What can I substitute?
The base for this soup is lentils, broth, and tomatoes, so those are crucial. But you can substitute the veggies. If you don’t have carrots, use more celery or green beans instead. Lack spinach? Kale or chard work too. No red wine vinegar? Try lemon juice or regular vinegar. Get creative with substitutions to use up what you have on hand!
How hot is this soup?
This hearty lentil soup has no heat from spicy peppers. The flavor comes from garlic, onion, herbs, and vegetables. Add a pinch of red pepper flakes if you like a little kick!
I’m short on time. Can I speed up the cooking?
Sure! You can reduce the simmering time by using lentils that cook faster, like red split lentils instead of brown or green lentils. Also, cut the veggies into smaller pieces so they soften more quickly. Check the lentils and veggies after 15-20 minutes simmering to see if they are tender enough for your liking.
Can I freeze the leftovers?
Absolutely! This soup freezes very well for up to 3 months. Let it cool completely before transferring to airtight containers or freezer bags. Thaw in the refrigerator overnight before reheating on the stove or in the microwave. Add a splash of broth or water when reheating if it seems too thick. Freezing is great for saving easy lunches and dinners for later!
What kind of broth works best?
The recipe calls for vegetable broth, but chicken or beef broth would also pair nicely with the lentils. For a vegetarian/vegan soup, use vegetable broth or water. Low-sodium broth is great for controlling saltiness. No store-bought broth? Make your own using veggie scraps or bones! Any broth adds more flavor.
Conclusion
Ultimately, this lentil soup has it all. It’s a one-pot wonder that comes together in less than an hour. Packed with protein, fiber, and flavor, it tastes like it simmered all day. With familiar spices like cumin and curry powder, you get a warming, cozy flavor. Customize it to your taste by adding more or less of the spices. No matter how you season it, this soup delivers in the comfort food department. The lentils hold their shape and soak up the rich flavors of the broth beautifully. This satisfying soup will leave you feeling nourished on all levels, with leftovers to enjoy later in the week. At under 300 calories per bowl, it’s a healthy and wallet-friendly meal. So grab your soup pot, take Kate’s lead, and whip up this nourishing lentil soup. Your belly will thank you.
