Healthy Recipes

Lentil/Split Pea Soup


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It’s getting cold out, Fall is creeping around the corner. Other than wearing your oversized sweaters, cuddling under blankets, feeling that body heat after your workout, you want to consume something hot and enjoyable. Nothing beats a good ol’ homemade lentil soup with this classic recipe.


Lentils have become a very tasty staple in my diet — they are nutty and earthy in flavour and have high nutritional value. Alongside split peas, they are the perfect legume to eat in the summertime in salads, can be turned into spreads for crackers, or even as a side on your dinner plate. In this case, we are making soup. This recipe was adapted from the “Eating Alive” cookbook.

LENTILS have many health benefits. It contains high levels of soluble fiber which helps to reduce blood cholesterol. Studies also have shown that eating high fiber foods like lentils reduces your risk of heart disease. The insoluble dietary fiber that is found in lentils also helps prevent constipation and other digestive disorders. While we’re on this fiber powertrain, the soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. Read more on lentils here.

PREP LIST                    TIME: 10 – 10 minutes                    (Serves 2-3)
  • 4 cups water or veggie stock
  • 1 cup brown lentils (or split pea)
  • 4 – 6 stalks celery chopped
  • 2 carrots sliced
  • 1 large onion chopped
  • 1 – 2 garlic cloves chopped
  • 2 tbsp butter or olive oil
  • 2 tsp parsley
  • 1 tsp sea salt
  • 1/2 tsp of herbs (basil, oregano, thyme)
  • 1/8 tsp cayenne powder
Shall We Begin?
  1. In a medium-sized pot — put lentils, vegetables, and water/stock and bring to a boil on high heat.
  2. Turn down the heat to a low simmer for 1 hour. Lentils will be very tender.
  3. Add remaining ingredients and simmer for another 15 – 20 minutes. Stir occasionally.
  4. Optional: you can eat as is, or take the extra step to blend in a food processor or blender for more of a smooth slightly thicker soup.
  5. Serve hot. Eat Strong. Feel Good. Live Happily.

NOTE: If you want to use split pea’s instead or include it in the recipe, you will need to soak it in water overnight to soften the pea.

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