Veggie Lentil Soup – Gluten Free, Low Carb, Low Fat
I love lentil soup. I decided to make some after becoming gluten free and freaked out after going to THREE different grocery stores and discovering all their lentils had a wheat warning! I finally found a brand that I love called Nature’s Earthly Choice (no paid ad here, just what I discovered that I truly love and buy in batches so I don’t run out). You can see the photo at the end of this post. I don’t think I’m the only one that loves these because my Jewel supermarket sells out frequently. They are marked Certified Gluten Free and are organic, quick cooking and packed with great fiber & protein. They are awesome and seem to play like good little lentils with my blood sugars due to their high fiber count.
This recipe is also being posted for a sweet reader that contacted us about needing recipes that were lower in fat due to a health condition she has. While we are not doctors and would advise her to check with her doctor/nutritionist, we want to help people struggling to eat delicious food that fits into their dietary needs. I know how hard it is to feel excluded. Hope you feel the love, Gale. If you omit or limit the cheese, we hope this recipe will work nicely for you.
While we eat a good deal of low carb/high fat meals, we also eat some lower fat, veggie based meals during the work week (this soup keeps really well in the fridge!). We still want to watch the carbs and found lentils to be perfect in this filling, comforting soup. Note: Our fat content listed on the recipe does not include the optional toppings.
You could easily make this soup dairy free if you like, but it is insanely comforting with the Parmigiano Reggiano or Pecorino Romano if you are able to have it. I discovered cooking with hard cheese rinds some time ago and never threw one away again. You can freeze them for future use in soups and they are a lot of fun to eat when they get all soft and gooey. Hubby and I always split them and though I’d love to grab the big piece, I always give it to him. 🙂
- 2 tbsp. extra virgin olive oil
- 1 cup carrots, diced
- 2 cups celery, diced (about 3 - 4 large stalks)
- 1 cup onion, diced
- 1/2 tsp garlic powder
- 1/2 tsp dried basil, crushed
- 1/2 tsp dried oregano, crushed
- 1/4 tsp dried thyme, crushed
- 1 bay leaf
- 32 oz container reduced sodium chicken broth
- 1 ½ cups water
- 14 ½ oz can diced tomatoes with basil, garlic & oregano
- 1/2 tsp salt (start with this amount, add more if desired or if omitting cheese rind and topping)
- 1/2 tsp ground black pepper
- Parmigiano Reggiano or Pecorino Romano cheese rind
- 1 cup dried lentils - rinsed and drained
- Optional Toppings: Parmigiano Reggiano or Romano cheese, hot sauce or red pepper flakes, crumbled bacon or ham.
- Heat olive oil in large stockpot and add vegetables and all spices. Cook approx. 10 min over med-high heat or until tender.
- Add chicken broth, water, diced tomatoes, salt, pepper, and parmesan or romano rind and heat to a boil.
- Add lentils and lower heat to simmer. Continue to simmer for 20 minutes.
- Remove cheese rind & bay leaf and serve with additional parmesan or romano grated on top, if desired. Enjoy the cheese rind, they are delicious after boiling in soup! Posted by ToTemptation.com 4-12-2018
We begin with reduced sodium chicken broth and add salt as desired after the initial 1/2 tsp. The final amount depends on if you are using a salty cheese rind and toppings and on how low in sodium your chicken broth is. We added extra to taste before serving. This soup can be made dairy free by leaving out the cheese rind and topping. You can top it with hot sauce, bacon or ham for a fun twist! Please Note: The fat/calorie content for the soup does NOT include the optional cheese/other topping suggestions.