The get healthy celebration continues today with another gluten-free soup recipe! Today’s filling and nutritious gluten-free soup recipe is my Easy Breezy Gluten-Free Lentil Soup recipe.
I got this recipe from a nutrition-coaching client I worked with last year. She gave me this recipe and told me it was so good that it even surprised her how good it was! So of course I made it, but not without a few healthy tweaks to her original recipe.
As we discussed in my last gluten-free soup post – the one for gluten-free butternut squash soup – soup is super healthy for you. It fuels your body with a lot of nutrients without having to make your digestive system work a lot to digest the food. It’s important to rest our digestive system, especially when we’re healing our bodies from inflammation and the ravages of disease. Plus, we eat all the time – three meals a day and constant snacks – so giving our digestive system a chance to rest is a GREAT thing!
What I love about this gluten-free soup recipe is that it barely costs a few bucks to create a weeknight meal that your entire family will love – and one that won’t break the bank either! In fact, this Easy Breezy Gluten-Free Lentil Soup recipe will fill up your entire family and only cost you a couple of dollars – giving your family a balanced meal full of protein, vegetables, whole grains and of course, a delicious broth!
When you prepare this gluten-free soup recipe, just make sure you take the time to soak your lentils for eight hours or overnight before cooking them. The more you soak the lentils the better! When you soak them, you remove the phytic acid. Phytates prevent your body from absorbing nutrients so it’s important to rid your lentils of phytic acid before cooking and consuming. (You can read more about the importance of removing phytic acid on the Westin A. Price Foundation website.) Also, soaking your lentils vastly improves their digestibility because it pre-digests the lentils for you by commencing the breaking down of the food. I can eat this lentil soup and not feel bloated or gassy at all. Trust me, soaking lentils, whole grains and beans before cooking greatly improves their digestibility.
Another great way to make your efforts in the kitchen go further is to double this recipe, this way you can enjoy it twice while only having to fuss in the kitchen once. This gluten-free soup recipe makes a fantastic freezer meal and keeps well for many months in a large storage zip top bag. (You can also keep it on hand to bring to a sick friend on a whim!)
For Chanukah, my husband bought me this 16 quart All-Clad stockpot* so I can make soups and bone broths with ease. The last time I doubled this gluten-free soup recipe I made such a mess because my 8 quart stockpot was full to the rim!
If you want to add a little meat to this meatless soup, add a bit of shredded roasted chicken right before serving. I often make this soup the night after we eat rotisserie chicken because there’s always leftover chicken that I don’t know what to do with (and certainly don’t want to waste!). I simply shred the leftover chicken and then put it in the soup to make this soup an ultra hearty meal.
Easy Breezy Gluten-Free Lentil Soup
- 1 1/2 cups green or red lentils
- 1/2 cup brown rice
- 2 celery stalks, chopped into small pieces
- 1 large carrot, chopped into small pieces
- 1/2 yellow onion, chopped into small pieces
- 1 tsp. dried Italian seasoning
- 1/2 cup fresh parsley leaves, finely chopped
- 15 ounces diced tomatoes 1 can
- 10 cups gluten-free vegetable or chicken stock
- Salt and pepper to taste
Soak lentils for 8 hours or overnight. Discard water and rinse lentils with a strainer (NOTE: Soaking is not mandatory, however, soaking the lentils will aid in digestion and rid them of phytic acid.)
Combine all ingredients in a large stockpot.
Bring mixture to a boil.
Cover and reduce temperature to low.
Simmer soup for 45 minutes or until lentils are soft and rice is cooked through.
Adjust salt and pepper to taste.
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