Hearty Lentil & Teff Soup
This hearty and nourishing lentil and teff soup is a one-pot wonder, packed with vegetables, protein, and fiber for a truly satisfying meal. The addition of teff grain gives it a unique, earthy flavor and a wonderfully thick texture.
For 6 servings
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced yellow onion, diced carrots, and diced celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Add the minced garlic, grated fresh ginger, ground cumin, ground coriander, and ground turmeric to the pot. Cook for another 1-2 minutes, stirring constantly, until the spices are fragrant.
Stir in the rinsed red lentils, rinsed teff grain, undrained canned diced tomatoes, vegetable broth, bay leaf, kosher salt, and freshly ground black pepper. Bring the mixture to a rolling boil.
Once boiling, reduce the heat to low, cover the pot, and simmer for 20-25 minutes, or until the lentils and teff are tender and the soup has thickened. Stir occasionally to prevent sticking to the bottom.
Carefully remove and discard the bay leaf from the soup. Stir in the fresh lemon juice and chopped fresh parsley.
Taste the soup and adjust seasoning as needed. If the soup is too thick for your preference, add a little more vegetable broth or water to reach your desired consistency.
Ladle the Hearty Lentil & Teff Soup into bowls and serve hot. Garnish with extra fresh parsley or a drizzle of olive oil if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse your lentils and teff thoroughly before adding them to the pot. This removes any dust or debris and helps prevent cloudiness in the soup.
- 2For an even creamier texture, you can blend about 1-2 cups of the soup using an immersion blender directly in the pot, or carefully transfer a portion to a regular blender, then return it to the pot.
- 3This soup freezes beautifully! Allow it to cool completely, then transfer to airtight containers and freeze for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop.
- 4Serve with a side of crusty bread or a dollop of vegan sour cream or plain plant-based yogurt for an extra touch of richness.
Adapt it for your goals.
Spice It Up
Add a pinch of cayenne pepper or a teaspoon of harissa paste along with the other spices for a warming kick. A few drops of hot sauce at serving can also elevate the heat.
Greens BoostGreens Boost
Stir in a few handfuls of chopped spinach, kale, or Swiss chard during the last 5-10 minutes of simmering until wilted. This adds extra vitamins and minerals.
Root Vegetable MedleyRoot Vegetable Medley
Incorporate other diced root vegetables like sweet potato, parsnip, or turnip along with the carrots and celery for added sweetness and complexity.
Why this is on our healthy list.
Rich in Plant-Based Protein
Both lentils and teff are excellent sources of plant-based protein, essential for muscle repair, growth, and overall bodily functions, making this soup very satisfying.
High in Dietary Fiber
This soup is packed with fiber from lentils, teff, and vegetables, promoting digestive health, helping to regulate blood sugar levels, and contributing to a feeling of fullness.
Nutrient-Dense and Gluten-Free
Teff is a naturally gluten-free grain rich in iron, calcium, and other minerals. Combined with the nutrient profile of lentils and vegetables, this soup offers a wide array of essential vitamins and minerals.
Frequently asked questions
Teff is an ancient, tiny grain originating from Ethiopia, known for its nutty flavor and high nutritional value. It can typically be found in health food stores, ethnic markets (especially Ethiopian), or in the specialty grain aisle of larger supermarkets. Online retailers also carry it.
