As autumn settles in, there’s something lovely about slowing down and enjoying a comforting bowl of homemade soup. This lentil and leek soup brings together red lentils, leeks, and warming spices for a simple meal that’s perfect for a cozy lunch or a relaxed evening at home. Red lentils provide plant-based protein and fibre to help keep you feeling satisfied, while turmeric, cumin, and coriander add an earthy undertone to every spoonful. Whether you’re enjoying the cooler autumn temperatures or simply looking for something comforting to savor after a Pilates or barre session, this easy, one-pot recipe is a delicious way to welcome the season.
Ingredients for Lentil & Leek Soup:
Vegetable Broth– The broth creates the flavorful foundation of this soup while keeping it light and plant-based. Choose a low-sodium broth if you’d like more control over the seasoning. Adding it gradually also gives you control over the final consistency, allowing you to keep the soup thick and hearty or make it a little lighter, depending on your preference.
Leeks- Leeks have a mild, sweet, onion-like flavor and are a lovely source of fibre. They also provide prebiotic compounds that help nourish beneficial gut bacteria. For the best flavor, cook them gently until softened rather than allowing them to brown too much. Be sure to rinse them thoroughly after chopping, as soil can collect between their layers. To wash well, I put the chopped pieces in a bowl of water and use my hands to move the leeks around in the water. The sand and dirt will sink to the bottom of the bowl, from there you can scoop out the leeks and they are ready to use.
Sea Salt & Black Pepper– A little seasoning helps bring out the natural sweetness of the leeks and the depth of the spices. Salt enhances the overall flavor, while black pepper adds a gentle warmth. If your vegetable broth is already salted, start with a small amount and adjust towards the end of cooking.
Turmeric– Known for its vibrant golden color, turmeric contains curcumin, a compound that has been studied for its anti-inflammatory properties. Its earthy flavor pairs beautifully with lentils and leeks. Cooking it briefly with the other spices helps release its aroma and allows its flavor to infuse throughout the soup.
Cumin– Cumin brings a warm, earthy depth that complements the natural sweetness of the leeks and the mild flavor of the lentils. It’s also a source of antioxidants. For the best flavor, stir it into the softened leeks and cook for a minute or two before adding the liquid, taking care not to let the spices burn.
Ground Coriander– Ground coriander adds complexity without overpowering the other ingredients. Cooking it briefly in the pot helps release its fragrance and creates a more rounded flavor in the finished soup.
Red Lentils– Red lentils are a fantastic pantry staple, providing plant-based protein, fibre, and important nutrients such as iron and folate. They cook quickly and soften into a naturally creamy texture, making them ideal for hearty soups without the need for cream. Rinse them before cooking to remove any dust or debris, and stir the soup occasionally as they simmer to prevent sticking.
Tomato Paste– This adds subtle acidity that helps balance out the earthiness of the lentils and spices. Stirring it into the broth helps distribute its flavor evenly throughout the soup.
Fresh Cilantro– Fresh cilantro adds a bright, herbaceous finish that lifts the warm, earthy notes of the soup and honestly blends together flawlessly. Cilantro provides small amounts of vitamins and antioxidants, too. For the best freshness and color, chop it just before serving and scatter it over each bowl rather than simmering it with the soup.
Ingredients:
- 5 cups Vegetable Broth (divided, plus more as needed)
- 2 Leeks (medium, chopped)
- Sea Salt & Black Pepper (to taste)
- 1/2 tsp Turmeric
- 1/4 tsp Cumin
- 1/4 tsp Coriander (ground)
- 1 cup Dry Red Lentils (rinsed)
- 2 tbsps Tomato Paste
- 2 tbsps Cilantro (chopped)
Directions:
- In a large pot, heat a splash of broth over medium heat.
- Add the leeks and season with salt and pepper. Cook for five minutes, or until softened, stirring occasionally.
- Stir in the turmeric, cumin, and coriander. Cook for one to two minutes until fragrant.
- Add the remaining vegetable broth, lentils, and tomato paste. Season with salt and pepper.
- Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 15 minutes or until the lentils are tender, stirring occasionally. If the soup becomes too thick, add more broth as needed.
- Divide evenly between bowls and garnish with cilantro. Enjoy!
Notes:
- Leftovers- Refrigerate in an airtight container for up to three days. Freeze for up to three months.
- Serving Size- One serving is approximately 1 1/4 cups.
- More Flavor- Add red bell peppers.
Health Insights:
- Fiber- This recipe is rich in dietary fiber, which is essential for a healthy digestive system. The lentils and leeks in this recipe are excellent sources of fiber, which can help to prevent constipation and promote a healthy gut.
- Protein- The lentils in this recipe provide a good amount of protein. Protein is an essential nutrient that helps to build and repair body tissues, including muscles and skin. It also plays a role in the production of enzymes and hormones.
- Vitamins and Minerals- This recipe is packed with a variety of vitamins and minerals, including Vitamin A, Vitamin C, Iron, and Potassium. These nutrients are essential for various bodily functions, including immune function, vision, and heart health.
