Recipe: A Heartwarming Black Lentil Soup

“When thinking about foods packed with heart-healthy antioxidants, most people think about berries, citrus fruits, beets and leafy greens,” says Amanda Mullane, RD, MS, Clinical Nutrition Manager at Jersey City Medical Center. “However, black lentils also have lots of antioxidants and are the most nutritious of the lentil family, with protein, fiber, calcium, iron and potassium. This hearty black lentil soup recipe is great for winter months. It also freezes well, so double the recipe and stock up!”

Ingredients:

  • 1¼ cup black lentils
  • 2–3 tablespoons olive oil
  • 1½ cups chopped carrots
  • 1½ cups chopped celery
  • 1 large chopped onion
  • ½ teaspoon ground cumin
  • ¼ teaspoon dried thyme
  • Pinch of cayenne pepper
  • 5–6 cups of low-sodium chicken broth
  • 1 bay leaf
  • Salt and pepper to taste

Directions:

Rinse black lentils under cold water and set aside.

Pour olive oil into a large soup pot. Add in carrots, celery and onion. Stir occasionally, until onions soften and are translucent.

Add in cumin, thyme and cayenne pepper and stir.

Add in lentils and stir well.

Add chicken broth and bring to a boil.

Add bay leaf and reduce heat to a simmer and cover with slight opening in lid. Allow to simmer for 45 minutes. Check lentil tenderness from time to time and add more chicken broth if needed.

Add additional salt, pepper or cayenne pepper to taste.

Serve alone or serve with a side of brown rice—short-grain brown rice works especially well.

*Recipe seen in "I Lucked Out."*

Visit Jersey City Medical Center's cardiac services to learn more.