FreeAnemia Support
Lentil Soup with Garlic & Onions
Lentils simmered with garlic, onion, carrot, and celery into a thick, savory soup for the whole family.
Servings
4 bowls
Prep
10 min
Cook
30 min
This is a straightforward pot of soup, built the way most good lentil soups are — a base of sautéed onion, garlic, carrot, and celery, then lentils and broth simmered together until everything is soft and the broth has thickened.
Lentils are a solid plant-based source of iron, which makes a bowl like this a practical option if you're managing anemia and looking to build more iron-rich meals into your week. Cumin adds warmth without heat, and a longer simmer only improves the flavor, so don't rush the last stretch of cooking.
Ingredients
- 1 cup dried lentils — rinsed
- 1 large onion — chopped
- 4 cloves garlic — minced
- 2 medium carrots — diced
- 2 stalks celery — diced
- 6 cups vegetable broth — or chicken broth
- 1 teaspoon cumin powder — optional
- 1 teaspoon salt — to taste
- 1/2 teaspoon black pepper — to taste
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley — chopped, for garnish
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add onion, garlic, carrots, and celery. Sauté until softened, about 5 minutes.
- 3Stir in cumin, salt, and pepper.
- 4Add lentils and broth. Bring to a boil, then reduce heat to low.
- 5Cover and simmer for 25–30 minutes, until lentils are tender.
- 6Taste and adjust seasoning if needed.
- 7Serve hot, garnished with fresh parsley.
Nutrition
280
Calories
13g
Protein
37g
Carbs
7g
Fat
6g
Fiber