Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Cooking Techniques > Using Herbs and Spices for Flavor

Low-Sodium Spiced Lentil Soup with Turmeric and Cumin

A hearty and flavorful lentil soup that's naturally low in sodium. This recipe uses a blend of warm spices to create a comforting and satisfying meal without the need for added salt.

Prep Time
15 minutes
Cook Time
30-40 minutes
Servings
6
Ingredients
  • 1 cup Brown or green lentils
  • 1 Onion
  • 2 Carrots
  • 2 stalks, chopped Celery
  • 3 cloves, minced Garlic
  • 1 teaspoon Turmeric
  • 1 teaspoon Cumin
  • 1/2 teaspoon, ground Coriander
  • 1/2 teaspoon Smoked paprika
  • 1 Bay leaf
  • 6 cups Low-sodium vegetable broth
  • 1 14.5 oz can, no salt added Diced tomatoes
  • 1 tablespoon Lemon juice
  • 1 tablespoon Olive oil
  • 1/4 teaspoon Black pepper
  • 2 tablespoons, chopped, for garnish Fresh cilantro

Sauté the Vegetables

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery and cook until softened, about 5-7 minutes. Then add the minced garlic and cook for another minute until fragrant. This builds the base flavor of the soup.

Add the Spices

Stir in the turmeric, cumin, coriander, and smoked paprika. Cook for 1 minute more, stirring constantly, to toast the spices and release their aromas. Toasting the spices enhances their flavor.

Combine Ingredients

Add the lentils, low-sodium vegetable broth, diced tomatoes, and bay leaf to the pot. Bring the soup to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender. Using low-sodium broth is crucial for a low-sodium recipe.

Adjust and Serve

Remove the bay leaf. Stir in the lemon juice and black pepper. Taste and adjust seasonings as needed. Be careful not to add any salt. The lemon juice adds brightness and acidity.

Garnish

Ladle the soup into bowls and garnish with fresh chopped cilantro. This adds a fresh herbal note to the finished soup.

Nutrition Facts Estimated per Serving (approx. 1.5 cups)

Calories: 250, Protein: 18g, Fat: 4g, Carbohydrates: 35g, Fiber: 15g, Sodium: 75mg. Note: These values are estimates and can vary depending on the specific ingredients used.

Other Important Considerations for Nutrition

Choose no-salt-added canned tomatoes and low-sodium vegetable broth to keep the sodium content low. Consider adding other vegetables like spinach or kale for added nutrients. If you prefer a smoother soup, you can use an immersion blender to partially blend it before serving. Be mindful of any added toppings, such as croutons or cheese, which can increase the sodium content.

← Low-Sodium Shrimp and Asparagus Stir-Fry with Tamari Low-Sodium Spinach & Banana Smoothie →

FAQ

  • Can I use a different type of lentil?

    Yes, you can use red lentils, but they will cook much faster (about 20-25 minutes) and will result in a thicker soup.
  • Can I freeze this soup?

    Yes, this soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It will keep for up to 3 months.
  • Can I add meat to this soup?

    Yes, you can add cooked chicken or turkey to this soup for added protein. Be mindful of the sodium content of any added meats.