Simple & Perfect Lentil Soup

On a website that arguably has more than its fair share of lentil soups and stews, I am nowhere close to done with them. This soup has a Mediterranean feel to it thanks to the use of thyme and lemon. It comes together easily and smells delicious simmering in the pot.

I use French green lentils here, but you could use standard brown lentils as well and shorten the cooking time to somewhere between 20 and 30 minutes. Each one has a slightly different texture. You can make this for a quick dinner with some bread dipped in olive oil or some crackers and cheese served alongside. Lentils are amazing because they offer robust amounts of both protein and fiber. I’m a big fan :)

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Simple & Perfect Lentil Soup

Note: If avoiding gluten is a thing for you, as it is for me, always pick through your lentils and remove any wheat berries that may be hiding in there. Sometimes I find none, other times I find up to 10, depending on the batch.

2 cups French green lentils, picked over and rinsed
Good glug of olive oil
1 medium/large yellow onion, chopped
4 medium/large cloves of garlic, finely chopped
3 celery stalks, thinly sliced
3 medium carrots, diced
32 oz carton of chicken or vegetable broth
6 cups filtered water
1 large sprig of fresh thyme
Sea salt to taste (I usually use about 1 tablespoon)
Good grinding of black pepper
Juice of 1/2 lemon, or more to taste

Pick over your lentils, 1/2 cup at a time, removing any wheat berries if that’s a requirement for you. Rinse the lentils well in a strainer.

Place a large stockpot over medium heat and pour in a glug of olive oil. Add in the onion and sauté, stirring occasionally, for about 5 minutes until the onion is fragrant and approaching translucent. Add the garlic and stir for another minute or so. If the onion browns a bit, it’s OK, but try not to let the garlic brown. When the garlic smells really fragrant, pour in the chopped celery and carrots and stir well. Let this mixture sauté for another few minutes, stirring every minute or so.

Add the lentils to the pot and pour in the broth and water. Put in the thyme sprig and bring the soup to a boil. Turn the heat to low, cover, and simmer for about 40 minutes, or until your lentils are soft and fully cooked. Finish the soup with sea salt, black pepper and fresh lemon juice, all to taste.

Serves 6-8

Coconut Curry Lentil Stew

This is a quick-to-prepare, delicious-to-eat, one-pot lentil stew. Because it contains a can of full-fat coconut milk, it’s hearty and filling and doesn’t need to be served with much of anything. Here I added some garden chives and they were a welcome addition of green, herby flavor.

The stew itself is a great recipe to have in your mental archives because it’s comprised of pantry staples (lentils, diced tomatoes, coconut milk, curry powder) and storage vegetables (onion, garlic, ginger, carrots) and because of this I find myself throwing it together often.

Lentils are one of my favorite foods for breakfast, lunch or dinner. They’re high in both fiber and protein, making them ideal for simple, one-pot meals that fill you up and keep you going. Lentils are also high in B-vitamins, magnesium, zinc, iron and potassium.

My whole family has enjoyed this stew from Day 1. I think maybe it’s the classic combination of coconut milk and curry, but whatever the reason, this stew has quickly become a regular rotation meal. Other legume-centric favorites from the recipe archives include Moroccan Chickpea Stew, Moroccan Lentil Soup and Quick Taco Beans.

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Coconut Curry Lentil Stew

Notes: If you’re avoiding gluten, be sure to pick through your lentils and take out any gluten grains that may be hiding in there. I pour 1/2 cup at a time onto a large white plate, making it easy to sift through and see everything. Every once in a while a little pebble may be hiding in there as well. Also, I’m writing this recipe for a pressure cooker, but if you don’t have one you can easily make the stew in a stock pot on the stove. After you add the lentils, coconut milk and water, bring everything to a boil, then cover, reduce heat, and simmer for 35-40 minutes until the lentils are tender. Finally, I specifically call for French green lentils here because, unlike many other varieties, these lentils hold their shape with cooking. Puy lentils are a sub-category of French green lentils and therefore also fine to use. Leftovers can be thinned with a bit of water before serving.

Special equipment:
Instant Pot or other pressure cooker

1 1/2 cups French green lentils, picked over and rinsed (see note)
Good glug of olive oil (coconut oil can also be used here)
1 large yellow onion, chopped
3 medium / large cloves of garlic, finely chopped
3 medium / large carrots, diced
1 tablespoon freshly grated ginger
2 tablespoons curry powder
14.5 oz can diced tomatoes (the whole can / do not drain)
15 oz can full-fat coconut milk (I like Native Forest brand)
1 3/4 cups water
Sea salt to taste, usually 1 - 1 1/2 teaspoons

Turn your Instant Pot to the sauté function and pour in a good plug of olive oil. Add the onion and sauté for a few minutes. Add the garlic and stir until fragrant, then add the carrots and sauté for a few minutes more. When the vegetables have softened a bit, add the freshly grated ginger and the curry powder. Stir well for a few moments, then pour in the can of diced tomatoes. The acid from the tomatoes will do a great job of unsticking anything from the bottom of the pan.

Add the lentils, coconut milk and water to the pot. Give everything a good stir and secure the lid. Cancel the sauté function, turn the knob on top to the “sealing” position, cook on high pressure for 13 minutes and let the pressure release naturally.

Once it’s safe to do so, open the lid and season the stew with sea salt to taste.

Serves 4-6

"White Chocolates" Made with Cocoa Butter, Nut Butters & Honey

Although we call these “White Chocolates,” just like the recipe they’re adapted from, they’re not actually white chocolates. They’re better!! In addition to being delicious, these treats are packed with healthy fats and only a scant amount of honey per serving. They perfectly satisfy a craving for a decadent treat.

You can play around with nut and seed butters here. I usually use peanut butter and roasted cashew butter as the recipe is written, but I imagine that almond butter and/or tahini would also be nice. If you use a different combination, please leave a comment!

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“White Chocolates’ Made with Cocoa Butter, Nut Butters & Honey
Adapted from Raw Vanilla White Chocolates (pg 389) in Nourishing Meals by Alissa Segersten & Tom Malterre.

Notes: I make these in square-shaped silicon ice trays (the ones they sell as cocktail ice trays), but if you don’t have silicone molds you could also pour the mixture into a glass Pyrex or something of the sort, chill to firm up, then slice into serving-sized squares and store.

Special equipment:
High-speed blender

8 oz cocoa butter
½ cup creamy roasted, salted peanut butter
½ cup roasted cashew butter
¼ cup raw honey
1 tablespoon vanilla extract
1/8 teaspoon sea salt

Place the cocoa butter in a saucepan and gently melt on the stove over low heat. Once fully melted, pour the melted cocoa butter into your high speed blender and add the rest of the ingredients. Blend until creamy and fully incorporated, then carefully pour the mixture into your silicon molds or other container (see note). Place into the freezer or refrigerator to chill. Either is fine; I like the slightly softer texture that the refrigerator yields, but freezer space is often easier to come by.

These are perfect after dinner when you don’t have much room left, but are craving a small treat to end the meal and the day :)

Enjoy!!