As the days get colder and the daylight time shortens, soup season approaches.

Canned soups can be very high in sodium, so we always encourage people to either make their own or look for low or reduced soups in the store.

This homemade lentil soup is a staple food that is loaded with fiber and protein, without all the sodium.



1 tablespoon vegetable oil

1 medium onion, chopped

1 pound dried lentils, washed and picked over

8 cups cold water

1 teaspoon salt

½ teaspoon black pepper

½ teaspoon ground cumin

1 teaspoon dried thyme or oregano

3 bay leaves

1 can (4 ounces) mild green chilies, drained and chopped

1 red bell pepper, cored, seeded, and finely chopped

1 carrot, peeled and finely chopped

1/3 cup fresh lime juice or to taste (or 1 tablespoon lemon juice)


1. In a large saucepan, sauté the onion in vegetable oil over medium high heat

2. Add lentils, water, salt, pepper, cumin, thyme (or oregano), and bay leaves. Bring to a boil

3. Lower the heat to medium low. Cover and simmer for 30 minutes, stirring occasionally.

4. Add the green chilies, red bell peppers, and carrots. Simmer 15 minutes more or until the lentils are very soft.

5. Before serving, remove and discard the bay leaves and stir in the lime juice. Serve hot. Refrigerate leftovers

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Johnson Newspapers 7.1

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