(Organic) Vegetarian Lentil Soup

I adapted this recipe to incorporate lentils into our diet. It’s a simple easy recipe that doesn’t require lots of ingredients – only 4 or 5 major ingredients – most of which are normally in the house .


  • 1 package (16 oz. or around 2 1/2 cups) of uncooked green lentils, rinsed
  • 9-10 cups of liquid – depends on how thick you want it
    • dashima 다시마 / kombu (kelp) with water
    • vegetable stock
  • 1 yellow onion, chopped
  • 2 large carrots, cubed
  • 2 tablespoons canola oil
  • Salt and ground black pepper to taste

In a large pot, bring water and dashima to boil. Add lentils and vegetable broth, cook until foam develops. Skim off any foam on the surface, reduce heat to medium low and simmer for about an hour. When I cooked this, I added 2 cups of vegetarian stock to the dashima stock for about 9 1/2 cups of liquid.

Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook until softened, 8 to 10 minutes. Add carrots and continue cooking until slightly tender, about 5 minutes. Add carrot and onion mixture to pot with lentils.

Continue simmering until lentils are tender. Add salt and pepper to taste and serve.

Dashima adds a distinct umamii flavor to this dish and is a good source for iodine.

Lentils are a good source for protein, iron, folate and fiber. The great thing is that don’t need to be presoaked so they can be made spontaneously on the same day.

I have been researching important foods and nutrition for women who are trying to get or are pregnant with a focus on a vegetarian diet. In particular, folic acid is stressed as a crucial ingredient for women to have in their system before they get pregnant, as it is important to neural tube development. Both lentils and dashima contain folate.

Regardless, this healthy filling tasty nutritious dish can be a welcome addition to anyone’s diet.


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