One of the best ways to maintain a healthy weight is to increase the fiber in your diet. Beans are a terrific source because there is a whopping 12 grams of fiber per cup. Here is a simple lentil soup recipe from my Winter Soups class at Canyon Ranch. It’s yummy and super light on the tummy for any bean novices. Enjoy!

Healthy Lentil Soup

Makes 8 (3/4 cup) Servings

  • 1 Tablespoon grape seed oil[1]
  • 2/3 cup diced celery
  • 1/3 cup diced leeks (or green onions)
  • 1/3 cup diced white onions
  • 2 Tablespoons diced shallots
  • 2 teaspoons minced garlic
  • 1 ¼ cups red lentils
  • 2 quarts (8 cups) vegetable stock
  • 1 Tablespoon whole grain mustard
  • 1 Tablespoon red wine vinegar
  1. Heat grapeseed oil in a medium saucepan over low heat. Sauté celery, leeks, onions, shallots and garlic until onions are translucent. The low heat allows the vegetables to “sweat” which enhances the flavor. It takes about 20 minutes.
  2. Add the lentils the last 10 minutes of “sweating.”
  3. Add the vegetable stock and cook until the lentils are tender, on medium-medium/low heat for approximately 30 minutes.

Before serving, add the mustard and vinegar. To serve, ladle ¾ cup into each soup bowl.

[1] Note that grape seed oil is a great replacement for olive oil in soup recipes as grape seed oil can be cooked longer at a higher temperature.

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