Lentil Masala Soup

Lentil Masala Soup

Recipe by Doug DiPasquale, Holistic Nutritionist

The lentil is among the healthiest of the legumes and is a staple of many cultures. It is high in the B vitamins, molybdenum, calcium, potassium, iron and zinc.



cup Dried lentils (brown or green), soaked for 3 hours and rinsed
Cooking onions, diced
Stalks of celery, diced
Carrots (unpeeled), diced
Cloves of garlic, peeled and minced
Tbsp Garam Masala seasoning (preferably free trade organic)
Tbsp Organic olive oil
can Small can of organic tomato paste
Unrefined sea salt to taste
Fresh cracked black pepper to taste
Enough filtered water to cover


Step 1

Heat a 10L pot on the stove top on medium-high heat. Once hot add olive oil, onions, carrots (unpeeled) and celery, stirring frequently.

Step 2

When vegetables have begun to brown (about 5 minutes), add Garam Masala, allowing it to toast on the bottom of the pot. Stir well.

Step 3

After a minute or so, stir in tomato paste, again allowing it to cook on the vegetables. Add a little water to the bottom of the pan to keep the spices from burning. Add garlic, lentils, salt and pepper.

Step 4

Add enough water so that it is about two inches from the top of the pot. Bring to a boil, stirring occasionally.

Step 5

Once boiled, turn the pot down to a simmer (low heat). Allow to simmer for forty minutes or so, stirring and occasionally checking the doneness of the lentils. When lentils are tender remove pot from heat.

Step 6

Add more unrefined sea salt or spices if needed.

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