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🥣 Low Sodium Lentil Vegetable Soup
🌍 Cultural Introduction
Lentil soup is a staple across continents—from Indian dal to Middle Eastern Shorbat Adas to French potage aux lentilles. This version draws inspiration from Mediterranean and North African traditions, where lentils symbolize prosperity and vegetables reflect seasonal abundance. It’s a humble dish with global roots, often served during fasting periods or community gatherings.
🍲 Yield and Cooking Time
Yield: 8 servings (16 oz each)
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Low Sodium Lentil Vegetable Soup
🧾 Ingredients (Standard Measurements)
1 tbsp olive oil
1 medium yellow onion, diced
2 garlic cloves, minced
2 celery stalks, diced
2 medium carrots, diced
1 zucchini, chopped
1 cup dry green or brown lentils, rinsed
1 tsp ground cumin
½ tsp ground coriander
½ tsp smoked paprika
¼ tsp turmeric
1 bay leaf
6 cups low-sodium vegetable broth or water
1 cup chopped tomatoes (no salt added)
2 cups chopped spinach or kale
Juice of ½ lemon
Fresh parsley (for garnish)
👨🍳 Step-by-Step Cooking Process
Sauté aromatics: Heat olive oil in a large pot. Add onion, garlic, celery, and carrots. Cook until softened (about 5–7 minutes).
Spice bloom: Stir in cumin, coriander, paprika, turmeric, and bay leaf. Cook for 1 minute to release aromas.
Add lentils and liquids: Add lentils, tomatoes, and broth. Bring to a boil, then reduce to simmer.
Simmer: Cover and cook for 30–35 minutes until lentils are tender.
Add greens and lemon: Stir in spinach/kale and lemon juice. Simmer for 5 more minutes.
Taste and adjust: Optional—add black pepper or a pinch of salt if dietary needs allow.
Serve hot: Garnish with parsley and enjoy.
🥕 Nutritional Benefits
Lentils: High in plant-based protein, iron, and folate.
Carrots & Spinach: Rich in beta-carotene and vitamin K.
Zucchini & Tomatoes: Provide hydration and antioxidants.
Low Sodium: Supports heart health and reduces water retention.
🧂 Key Flavor Building Highlights
Spice layering: Cumin and coriander add warmth; turmeric brings earthiness.
Aromatic base: Onion, garlic, celery, and carrots create a classic mirepoix.
Acid balance: Lemon juice brightens and balances the soup’s richness.
🌱 Fun Facts About Ingredients
Lentils: One of the oldest cultivated legumes—used in Egyptian tomb offerings.
Turmeric: Revered in Ayurvedic medicine for anti-inflammatory properties.
Bay Leaf: Adds depth through slow infusion; remove before serving!
👐 Hands-On Techniques for Flavor
Sweating vegetables: Enhances natural sweetness without added salt.
Spice blooming: Activates essential oils for deeper flavor.
Deglazing with lemon juice: Lifts caramelized bits from the pot for added complexity.
🇺🇸 American Nutritional Facts (Per 16 oz Serving)
Calories: ~220
Protein: 14g
Carbohydrates: 30g
Fiber: 10g
Fat: 5g
Sodium: ~150mg
Iron: 20% DV
Vitamin A: 80% DV
Vitamin C: 25% DV
💡 Pro Tips
Rinse lentils thoroughly to remove dust and reduce bitterness.
Use a splash of vinegar instead of lemon for a different acidic note.
Freeze leftovers in 16 oz containers for easy hydration tracking.
🔄 Ingredient Substitutions
Original Ingredient | Substitute Option |
Lentils | Split peas or mung beans |
Spinach/Kale | Swiss chard or collard greens |
Olive oil | Avocado oil or omit for oil-free |
Tomatoes | Roasted red peppers or pumpkin puree |
Cumin | Garam masala or curry powder |
🌿 Garnishes to Enhance the Soup
Chopped fresh herbs (parsley, cilantro, dill)
Lemon zest or preserved lemon peel
Toasted pumpkin seeds or sunflower seeds
A swirl of unsweetened coconut yogurt
🍷 Beverage Pairing Suggestions
Hot: Mint tea or ginger-lemon infusion
Cold: Cucumber water or unsweetened hibiscus tea
Fermented: Low-sodium kombucha or kefir water
🧘 Digestive Rituals
Sip slowly and pause between bites.
Add a few fennel seeds or fresh mint to your post-meal tea.
Sit upright and breathe deeply after eating to aid digestion.
🕯️ Rituals for Mindful Eating
Begin with a gratitude moment for the farmers and cooks.
Eat in silence for the first few bites to savor textures.
Invite conversation about the soup’s ingredients and cultural roots.
💧 Hydration Reminder
Each 16 oz bowl counts toward your daily hydration goals! Lentils and vegetables are naturally water-rich, and broth-based soups are excellent for maintaining fluid balance—especially in cooler months or during Whole30/Paleo resets.