Lentil Soup

Food is more than just fuel; it is a vibration we bring into our bodies. This Lentil Prosperity Soup is inspired by my Brazilian heritage, where we eat lentils to welcome abundance and luck. This protein-packed soup is a fiber-rich powerhouse designed to keep you full and nourished; feel free to add any extra veggies you have on hand and store leftovers in an airtight container for a quick, freezer-friendly meal reset. 

Whether you are ushering in a New Year or simply resetting your energy for the week ahead, this soup serves as a nourishing reminder that we have the power to cook with intention and manifest the life we desire.

Prep Time: 30–45 minutes

Cooking Time: 15–30 minutes (Faster if lentils are soaked!)

Yields: 3–4 servings

Ingredients

• 1 onion, chopped

• 1 cup chopped leek (white and light green parts)

• 1/4 cup olive oil or avocado oil

• 2 carrots, diced

• 2 stalks celery, chopped

• 2 cloves garlic, minced

• 1 chopped tomato

• 2 cups dry brown lentils (rinsed)

• 4 cups vegetable broth (preferred) or water

• 1 bay leaf

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• Salt and black pepper to taste

• Optional Boosters: 1/2 tsp turmeric powder (anti-inflammatory), 1 tsp freshly grated ginger (for extra spice and digestion), or a pinch of cayenne pepper (for heat).

• To Finish, optional (Per Bowl): Fresh spinach (rinsed and thinly sliced), fresh lemon or lime juice, and extra virgin olive oil.

Directions

1. Sauté: In a large soup pot, heat oil over medium heat. Add onions, leek, and garlic. Stir-fry until the onion is tender.

2. Build the Base: Add the celery and chopped tomatoes. Stir-fry until the tomatoes break down and become a paste.

3. Simmer: Stir in the lentils. Add the vegetable broth, bay leaf, oregano, and basil. (If using turmeric, ginger, or cayenne, add them now).

4. Cook: Bring to a boil, then reduce heat and simmer.

5. Softening: Add the diced carrots. Cook for 10–20 minutes or until the lentils are tender.

   • Note: If you followed the 'Mindful Soak' (2–4 hours), your lentils may be ready in as little as 15 minutes or less! If using other lentil varieties, check the package for specific timing.

6. The Finish: When ready to serve, stir the fresh spinach into the hot soup until just wilted.

7. Serve: Ladle into individual bowls. Add a squeeze of fresh lemon or lime, a drizzle of olive oil, and a crack of black pepper to each bowl.

Enjoy!

Crunchy Mama Tip: To maximize benefits, I recommend a 'mindful soak' (2–4 hours) before cooking to improve digestibility and shorten cook time. Always add your fresh lemon or lime juice and olive oil directly to each individual bowl rather than the pot. This preserves the potent Vitamin C needed to absorb the lentils' iron and ensures your leftovers stay fresh and bright for reheating!