This Spiced Beet and Lentil Soup is a vibrant and hearty dish, perfect for a nourishing meal. It’s a delicious way to enjoy healthy beet recipes, packed with flavor and plant-based goodness that will warm you from the inside out.
Key Ingredients & Substitutions:
- Beets: Fresh beets are best, but pre-cooked beets (not pickled) can save time.
- Lentils: Brown or green lentils work well; red lentils will break down more.
- Vegetable Broth: Low-sodium is always a good choice.
- Spices: Cumin and coriander are key; add a pinch of smoked paprika for extra depth.
- Leafy Greens: Spinach or kale add a fresh finish.
Ingredients:
Main:
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 3 medium beets, peeled and diced
- 1 cup brown or green lentils, rinsed
- 6 cups vegetable broth
- 1 (14.5 ounce) can diced tomatoes, undrained
- 2 cups fresh spinach or kale, chopped
Spices:
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon dried thyme
- ¼ teaspoon black pepper
- Salt to taste
Optional Garnish:
- Fresh parsley or cilantro, chopped
- A dollop of plain dairy-free yogurt or sour cream
How Much Time Will You Need?
- Total Time: 50 minutes
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Servings: 6
- Tools Needed: Large pot or Dutch oven, sharp knife, cutting board.
Step-by-Step Instructions:
1. Sauté Aromatics
Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook for about 5-7 minutes until they soften.
2. Add Beets and Spices
Stir in the diced beets, cumin, coriander, and dried thyme. Cook for another 2-3 minutes, allowing the spices to become fragrant. This step deepens the flavor of your healthy beet recipes.
3. Simmer the Soup
Pour in the rinsed lentils, vegetable broth, and diced tomatoes. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until the lentils and beets are tender.
4. Finish with Greens and Season
Stir in the fresh spinach or kale during the last 5 minutes of cooking. The greens will wilt beautifully. Season the soup with salt and pepper to taste.
5. Serve and Garnish
Ladle the warm Spiced Beet and Lentil Soup into bowls. Garnish with fresh parsley or cilantro, or a dollop of dairy-free yogurt if desired.
Variation Ideas:
- Add a touch of heat with a pinch of red pepper flakes.
- For a creamier texture, blend one-third of the soup before stirring it back in.
- Include sweet potatoes or butternut squash for added sweetness and nutrition.
- Top with crunchy croutons or roasted pumpkin seeds for texture.
Storage Instructions:
Store leftover Spiced Beet and Lentil Soup in an airtight container in the refrigerator for up to 4-5 days. It also freezes well for up to 3 months; simply thaw overnight in the fridge and reheat gently on the stovetop or in the microwave.
Frequently Asked Questions (FAQ):
Can I use pre-cooked beets for this soup?
Yes, you can use pre-cooked beets to save prep time. Add them during the last 10-15 minutes of simmering.
Do I need to soak the lentils before cooking?
No, brown or green lentils typically do not require soaking. Just rinse them well before adding to the pot.
What if I don’t have fresh spinach or kale?
You can use frozen spinach or kale. Thaw and squeeze out excess water before adding.
Is this soup spicy?
No, the spices in this recipe (cumin, coriander, thyme) provide warmth and flavor, not significant heat. You can add a pinch of chili flakes for spice if you like.
Can I make this soup in a slow cooker?
Yes, you can. Sauté the aromatics first, then combine all ingredients (except the greens) in the slow cooker on low for 6-8 hours or high for 3-4 hours. Stir in greens before serving.
Is this recipe suitable for a vegan diet?
Yes, this Spiced Beet and Lentil Soup is completely vegan and a fantastic option for healthy beet recipes.