Hearty Lentil Soup
When the weather has you in hibernation mode, you can count on this Hearty Lentil Soup to thaw you right out. It’s loaded with super healthy vegetables and has the perfect amount of spices, including Member’s Mark™ Curry Powder, to add some kick.
The Lowdown on Lentils
Lentils are small but nutritionally powerful—they’re one of the healthiest pantry staples you can keep on hand. Here are the key health benefits of lentils:
High in Plant-Based Protein
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About 18g of protein per cooked cup
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Supports muscle health, repair, and satiety
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Great protein option if you’re eating less meat
Heart Health Support
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Rich in soluble fiber, which helps lower LDL (“bad”) cholesterol
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High in potassium and magnesium, supporting healthy blood pressure
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Naturally low in fat and sodium
Helps Regulate Blood Sugar
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Low glycemic index → slow, steady rise in blood sugar
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Fiber + protein combo improves insulin response
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Excellent for diabetes-friendly meals
Excellent Digestive Health
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15–16g of fiber per cup
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Supports gut bacteria and regular digestion
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Helps prevent constipation
Packed with Essential Nutrients
Lentils are a strong source of:
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Iron – supports oxygen transport and energy
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Folate (B9) – important for cell growth and pregnancy health
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Zinc – immune function
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Magnesium – muscle and nerve function
Supports Weight Management
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High fiber + protein = keeps you full longer
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Lower calorie density compared to animal proteins
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Helps reduce overeating
Anti-Inflammatory & Antioxidant Benefits
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Contain polyphenols, which help fight inflammation
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May reduce risk of chronic diseases over time
Budget-Friendly & Sustainable
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Inexpensive, shelf-stable, and eco-friendly
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Require less water and energy to produce than animal proteins
Easy to Use
No soaking required (unlike many beans), and they cook quickly—great for:
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Soups & stews
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Salads
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Grain bowls
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Meatless tacos or sloppy joes
Hearty Lentil Soup
Ingredients
- 1/4 cup Bertolli® Extra Virgin Olive Oil
- 1 Medium onion, chopped
- 2 Carrots, peeled and chopped
- 2 tsp Member’s Mark™ Minced Garlic
- 2 tsp Member’s Mark™ Ground Cumin
- 1 tsp Member’s Mark™ Curry Powder
- 1/2 tsp Member’s Mark™ Thyme Leaves
- 1 (28 oz) can Hunt’s® Diced tomatoes, lightly drained
- 1 cup Brown or green lentils, rinsed
- 4 cups Swanson® Vegetable Broth
- 2 cups Water
- 1 tsp Member’s Mark™ Sea Salt
- Pinch Member’s Mark™ Crushed Red Pepper
- Member’s Mark™ Ground Black Pepper, to taste
- 1 cup Chopped fresh kale, tough ribs removed
- 2 tbsp ReaLemon® 100% Lemon Juice, to taste
Instructions
- Warm the olive oil in a large Dutch oven or pot over medium heat.
- Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
- Add the Member’s Mark™ Minced Garlic, Member’s Mark™ Ground Cumin, Member’s Mark™ Curry Powder, and Member’s Mark™ Thyme Leaves. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often.
- Pour in the lentils, broth, and the water. Add 1 teaspoon of Member’s Mark™ Sea Salt and a pinch of Member’s Mark™ Red Pepper Flakes. Season generously with Member’s Mark™ Ground Black Pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
- Transfer 2 cups of the soup to a blender. Securely fasten the lid, making sure to protect your hand from steam with a tea towel placed over the lid. Purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.)
- Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice. For spicier soup, add another pinch or two of red pepper flakes.
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