Ingredients:

  • 2 tbsp (28g) extra virgin olive oil
  • 1 large (150g) yellow onion, diced
  • 2 medium (120g) carrots, diced
  • 2 ribs (60g) celery, diced
  • 4 cloves (20g) garlic, minced
  • 1 ½ cups (300g) dry brown or green lentils, rinsed and picked over
  • 1 can (14.5 oz / 411g) diced tomatoes, unsalted
  • 6 cups (1.4L) low-sodium vegetable broth
  • 1 tbsp (15ml) tomato paste
  • 1 tsp (2g) ground cumin
  • 1 tsp (2g) smoked paprika
  • 2 bay leaves
  • 1 tsp (6g) sea salt
  • ½ tsp (1g) black pepper
  • 1 tbsp (15ml) fresh lemon juice
  • ¼ cup (10g) fresh parsley, chopped

Instructions:

  1. Heat the olive oil over medium heat. Add the onion, carrots, and celery. Sauté for 6–8 minutes until the onions are translucent and the carrots have softened. Stir in the garlic, cumin, and smoked paprika, cooking for just 60 seconds until the fragrance blooms.
  2. Stir in the tomato paste and cook for 2 minutes to remove the raw metallic taste. Add the rinsed lentils, diced tomatoes (with juices), and vegetable broth. Toss in the bay leaves. Bring the mixture to a boil, then immediately reduce heat to low. Cover and simmer for 30–35 minutes, or until the lentils are tender but not falling apart.
  3. Remove the bay leaves. Using an immersion blender, pulse the soup 3–4 times to create a thick consistency while maintaining whole lentils. Stir in the fresh lemon juice and chopped parsley. Taste and add salt or pepper as needed.