>Golden Lentil Soup #30MinuteMeal - Bowl Me Over

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Golden Lentil Soup #30MinuteMeal

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I have been compensated by Glucerna for this post; however, I am sharing my own thoughts. All opinions are my own. Talk with your health care provider about a diabetes management plan that’s right for you. #GlucernaHungerSmart #CollectiveBias #Ad

Golden Lentil Soup

Golden Lentil Soup

You’ve heard me talk a lot about my family – as I’ve mentioned in the past, my Dad is a diabetic, as are a couple Aunts, Uncles and my cousin too – it’s a deadly disease that is difficult to manage. Whenever my folks come to visit I cook specifically to address my Dad’s dietary needs. Yes, we throw in some treats here and there, but I’ve learned from my Dad that it’s all about management. Eating at the same time daily,  rarely indulging in sweets, and regular exercise. He also carefully reads labels and watches portion sizes – without a doubt he is the most disciplined person I’ve known!

When the opportunity came up to share Glucerna® Hunger Smart™ Shakes I jumped at it because these shakes are specifically designed for people with diabetes! They have 50% more protein that other weight loss shakes and 66% less sugars too, making them a smart choice to manage hunger! Because diabetes is so prevalent in our family I wanted to share what works for my Dad with others. Dad tests his blood sugar regularly, however often times he can just tell when he needs a snack for regulation and Glucerna® Hunger Smart™ Shakes is a great choice because they contain CarbSteady, which allows carbs to be released slowly over time and prevents blood sugar spikes. (Please use under medical supervision.)  I found it at my local Walmart – Glucerna_instoreIt was at the end of the aisle labeled Diabetic Nutrition – I picked up a six pack of the Homemade Vanilla Shakes and….I can tell you they are quite delicious!

The Golden Lentil Soup I’m sharing today is another great choice for a delicious wholesome meal. It also only takes 30 minutes to make and at the end of the day though when you’re tired, it’s always good to have a simple go-to meal that you can enjoy in a snap! The flavors are bright and warm with cumin and coriander and chili powder and with a quick chop of celery, carrots and onion – you’ll have dinner or lunch together in no time. Finish at the end with a squeeze of fresh lemon juice and it’s a delicious soup and definitely one of my family’s favorites!

Golden Lentil Soup

Golden Lentil Soup

Start by chopping & dicing the onion, carrot & celery and sauté the vegetables in a tablespoon of olive oil. You’ll only need to sauté them about 5 minutes – then add all of the spices, stir everything together well and next add the broth & water.Step by step directionsBring this to a boil and then reduce the heat and simmer for about 15 minutes stirring occasionally.

Soup_Boiling

It won’t take long and the soup will be ready! Remove it from the heat and stir in a fresh squeeze of lemon – adding it at the end brightens the flavors and takes this soup right over the top. You won’t find an easier and more delicious lentil soup!

Golden Lentil Soup

Golden Lentil Soup

4.86 from 7 votes
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Golden Lentil Soup

Golden Lentil Soup - #30minutemeal filled with warms spices & great flavor. A satisfying soup that will become a family favorite! 

Course Soups and Stews, Stews
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 servings
Calories 207 kcal
Author Souper Chef Deb from Bowl Me Over

Ingredients

  • 1 cup dried orange lentils
  • 1 cup chopped onion
  • 1/2 cup chopped celery
  • 1/2 cup chopped carrots
  • 4 cups chicken stock can substitute vegetable stock
  • 1 cup water
  • Spices
  • 2 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 1/2 teaspoon salt
  • 1 teaspoon coriander
  • 1/2 teaspoon tumeric
  • 1/4 teaspoon curry
  • 1 tablespoon olive oil
  • 1/2 lemon optional

Instructions

  1. Begin by dicing the onion, carrots and celery. Heat a heavy stock pan over medium heat. Add the olive oil and next the vegetables. Sauté for 4-5 minutes until they just begin to soften.
  2. Next add the spices. Stir them in and mix well with the vegetables - add the lentils and sauté for another minute and add the stock & water. Increase the heat to high and bring to a boil, reduce to medium low and continue to simmer the soup, stirring occasionally. It will take about another 15 minutes until the lentils are completely cooked.
  3. When the lentils are cooked, remove from the heat and finish by squeezing the juice of half a lemon into the soup, stir to combine and serve.
Nutrition Facts
Golden Lentil Soup
Amount Per Serving
Calories 207 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Cholesterol 4mg 1%
Sodium 836mg 35%
Potassium 580mg 17%
Total Carbohydrates 28g 9%
Dietary Fiber 10g 40%
Sugars 5g
Protein 12g 24%
Vitamin A 39.4%
Vitamin C 11.2%
Calcium 4.3%
Iron 18.4%
* Percent Daily Values are based on a 2000 calorie diet.

Do you have a family member or friend living with diabetes? What do they do to help manage the disease?

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Comments

  5. I always add lemon or vinegar to my soups. Like you said, it brightens the flavor. Your lentil soup sounds so delish. Love that you have healthful turmeric in there as well.

    Reply

  7. Your soup looks wonderful, Debra. I love the flavours you have used and it’s so thick and satisfying too. I was interested to read about the Glucerna Hunger Smart Shakes – what a fantastic product for those with special dietary needs.

    Reply

  12. Love lentils! I had gestational diabetes for my last 2 pregnancies and it really was eye-opening for me! Tough diet to follow!

    Reply

  13. You did an excellent job here Debra. I love lentils and the soup sounds warming and comforting and I love that it’s ready in 30 minutes. Thanks for the insight about Diabetes and for sharing about your father.

    Reply

    • Thank you Patty – this is a soup we really enjoy. Dad has been so successful dealing with diabetes. I’m sure he’s so successful because he is so disciplined and I would hope I could be also? In the meantime though, I’m working to hopefully not get there! 😀

      Reply

  14. I am a huge fan of Glucerna. This soup looks so deliciuos. Lentil soup is so perfect any time of the year and it is also very filling. I am going to try this recipe over the weekend.

    Reply

    • Awesome, I hope you really enjoy this soup it’s one of our favorites! Gluecerna is a terrific product, we really enjoy it! Thanks for stopping by Rini!

      Reply

  15. Hi Debra,

    What a fantastic soup! Full of flavors and so easy to make! Thank you so much for sharing this amazing recipe!

    Zaria

    Reply

    • Oh my goodness, I’m glad someone is paying attention Kenneth! Thank you so much for taking the time to comment, I’ve updated the recipe directions. Have a fabulous day! 😀

      Reply

    • Yes Bea you can freeze this soup – actually it freezes really well! Go ahead and complete all of the steps, including adding the lemon, portion it into serving size and tuck it in the freezer for another day. I do this all the time – great to have good, healthy ready-made meals on hand! Thanks Bea for checking & have a great day!

      Reply

  19. Can I ask a silly question, not being much of a cook? Do I use tinned or dried lentils? We love lentil soup but have only made it once before, but this looks really nice.

    Reply

    • Hey that’s not a silly question at all! You’ll use dried lentils, they are really inexpensive at the store (less than $2 a bag!) and you’ll only use about half the bag. Thanks for checking, I’ll update the receip to avoid further confusion – thanks so much for stopping by and taking the time to comment!!!

      Reply

      • Thanks for your quick reply. That’s great, I already have dried lentils. I’m living in Spain, so had to ckeck as I thought maybe in the US you maybe only used one or the other. The picture of the soup looks very similar to the Spanish versions that are served in the restaurants here, so I’m hoping that I now have the secret of this delicious soup.

        Reply

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Meet Souper Chef Deb

Welcome to Bowl Me Over! My name is Debra and I send warm greetings from sunny California. I am a serious foodie – I’ve been known as the go-to girl in our family for years, catering weddings and anniversary parties and in the summer help cook mountains of food for our family reunions. Often times things I create end up in a bowl, hence the name Bowl Me Over! Learn More . . .