Recipe: Healthy & Hearty Red Lentil Soup

UPDATE: This post originally ran on Septmeber 27, 2012, but this chilly weather is making us crave a bowl of piping hot homemade soup — and we figured you might be craving some, too!

Is there anything better than a bowl of fresh homemade soup to warm you up on a cool fall day? I’m a soup fanatic, so you can even find me whipping some up in the middle of a heat wave, but this recipe is a must-try for the season of autumn – and it’s so easy to make!

It’s also packed with nothing but the healthiest of ingredients. Heart-healthy red lentils are an excellent source of protein. They’re also full of fiber, iron, and antioxidants. Spinach and kale offer up folic acid and a wide array of vitamins, and you’ve got your carrots in there for potassium, as well as added vitamins like B1, B2, B6, and K. And don’t forget about that low-calorie, high-nutrient brown rice! Brown’s the new white, and it’s one of the healthiest forms of carbohydrate out there.

Healthy & Hearty Red Lentil Soup
Serves 4


1 cup uncooked red lentils
1/2 cup cooked brown rice
1 quart low sodium, organic chicken or vegetable broth
2 cups water
2 medium carrots, cut up
2 stalks organic celery, cut up
1 cup organic baby kale
1 cup organic baby spinach
1 tablespoon olive oil
1 teaspoon garlic powder
Sea salt and fresh ground pepper to taste


1. In a medium pot, bring 2 cups water and 2 cups chicken broth to a boil. Add in lentils, reduce to medium heat, and cover until beans soften and begin to blend in with the liquid, about 15-20 minutes.  Add in more chicken/vegetable broth if necessary.

2. In the meantime, sauté celery and carrots with olive oil in a medium saucepan over medium heat for 5-10 minutes or until slightly softened. Add in spinach and kale with a little chicken/vegetable broth until greens are wilted, about 5 minutes.

3. Once the lentils are fully cooked, transfer the sautéed vegetables into the pot and reduce heat to low. Add in cooked brown rice, garlic powder, and sea salt and fresh ground pepper to taste. Stir it all up and you’re good all set!


Red Lentil Soup Recipe

The ingredients in this recipe, as with many soups, can be altered based on preference! What would you add to this soup?

Photos by Brigette.

In case you’re still hungry… here are some more healthy recipes we love!


  1. Looks awesome… Will try this recipe this weekend, although I will probably sauté the carrots and celery with fresh garlic (instead of the garlic powder) and onions.

  2. Instead of sauté-ing separately, saute the veg in the pot with some oil/ water/ butter etc. When the onion and garlic start to carmelize, add in the celery and carrots, when that looks done add in the water/ chicken broth, bring to a boil and add the lentils in and let them cook. When the lentils are done, add the greens (kale/ spinach etc) and your additional seasonings and voila! Perfection, and saves you the extra dishes to clean.

  3. I am obsessed with soup, I would eat it everyday if I could. I think when I make this I will add some butternut squash and a little nutmeg, and omit the carrot altogether. Can’t wait!

  4. This would be great for a late night snack. Its healthy and looks like it would taste good. Also I would add onions and maybe some chicken for protein.

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