Cancer Bites: October Recipe // Red Lentil Soup



Fall is here and that means it’s officially soup season! There’s nothing more comforting than a piping hot bowl of soup and this month our mouths are watering for this red lentil soup. It’s full of veggies and all the warm flavors of the season.


Potential health benefit: Lentils provide soluble fibers to the diet, which promote intestinal health and can help reduce cholesterol levels. Other sources of soluble fibers are oats, apples, oranges, bananas, pears, nuts, flaxseed, beans and blueberries.

4 servings

1 tablespoon olive oil
1 large carrot, diced
2 large stalks celery, diced
1 small yellow onion, diced
½ teaspoon kosher salt, plus more as needed
1 cup dried red lentils
4 cups water or low-sodium broth
1 whole bay leaf
2 tablespoons freshly squeezed lemon juice (from ½ large lemon)
For serving: olive oil, yogurt, or other topping (optional)

Heat the olive oil in a medium (2- to 3-quart) saucepan or Dutch oven over medium heat until shimmering. Add the carrot, celery, onion, and salt and stir to combine. Cover and let the vegetables sweat, stirring occasionally, until the onions are soft and translucent, about 5 minutes.

Add the lentils, water or broth, and bay leaf and bring to a boil. Reduce the heat to low and let simmer, covered, until the lentils begin to fall apart, about 20 minutes.

Turn off the heat and stir in the lemon juice. Taste and season with salt as needed. Ladle into bowls and serve with toppings if desired.