Introduction
Lentil soup is an excellent dish for people with diabetes because lentils are high in fibre, rich in plant-based protein, and have a low glycaemic index. This soup is filling, nutritious, and helps maintain stable blood sugar levels. The recipe avoids added sugar, refined flour, and excess fat while focusing on natural flavours from vegetables and herbs.
Ingredients (Serves 4)
Main Ingredients
- Red lentils – 1 cup (200 g)
- Olive oil – 1 tablespoon
- Onion – 1 large, finely chopped
- Garlic – 3 cloves, finely chopped
- Carrot – 2 medium, finely diced
- Celery – 2 sticks, finely chopped
- Tomato – 1 medium, finely chopped (or ½ cup chopped canned tomatoes, no sugar)
- Vegetable stock – 1 litre (low salt)
- Water – 1–2 cups (as needed)
Spices and Seasoning
- Black pepper – ½ teaspoon
- Salt – ½ teaspoon (or less, adjust as advised)
- Cumin powder – ½ teaspoon
- Coriander powder – ½ teaspoon
- Turmeric – ¼ teaspoon
- Bay leaf – 1
- Dried thyme – ½ teaspoon
Optional Additions
- Spinach or kale – 1 cup, chopped
- Lemon juice – 1 tablespoon
- Fresh parsley – finely chopped (for garnish)
Preparation Steps
Step 1: Preparing the Lentils
- Place the lentils in a bowl.
- Rinse thoroughly under running water until the water runs clear.
- Remove any stones or debris.
- Drain well and set aside.
Step 2: Preparing the Vegetables
- Finely chop the onion, garlic, carrots, celery, and tomato.
- Cutting vegetables into small, even pieces helps them cook evenly and improves the soup’s texture.
Cooking Method
Step 3: Sautéing the Base
- Heat olive oil in a large pot over medium heat.
- Add the chopped onion and cook for 5–7 minutes, stirring occasionally, until soft and translucent.
- Add garlic and cook for another 30 seconds until fragrant.
- Add carrots and celery. Cook for 5 minutes, stirring gently.
Step 4: Adding Spices
- Lower the heat slightly.
- Add cumin powder, coriander powder, turmeric, black pepper, dried thyme, and bay leaf.
- Stir continuously for 30–60 seconds to release the flavours.
Do not burn the spices.
Step 5: Cooking the Lentils
- Add the rinsed lentils to the pot.
- Stir well so the lentils are coated with the spice mixture.
- Add chopped tomato and mix thoroughly.
Step 6: Adding Liquids
- Pour in the vegetable stock.
- Add 1 cup of water and stir.
- Increase heat and bring the soup to a gentle boil.
Step 7: Simmering
- Once boiling, reduce heat to low.
- Cover the pot partially with a lid.
- Simmer for 25–30 minutes, stirring occasionally to prevent sticking.
- Add more water if the soup becomes too thick.
Step 8: Final Additions
- Add salt during the last 5 minutes of cooking.
- Add spinach or kale if using and cook for 2–3 minutes until wilted.
- Remove the bay leaf.
- Add lemon juice to brighten the flavour.
