Red Lentil & Mustard Green Soup
This hearty Red Lentil & Mustard Green Soup is a nourishing, plant-based meal packed with protein and fiber from red lentils, complemented by the peppery zest and nutrient boost of mustard greens.
For 6 servings
Prepare your vegetables: chop the onion, dice the carrots and celery, mince the garlic, and chop the mustard greens after removing any tough stems. Rinse the red lentils thoroughly under cold water until the water runs clear.
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the minced garlic, ground cumin, and ground turmeric. Cook for another 30-60 seconds until fragrant, being careful not to burn the garlic.
Add the rinsed red lentils and vegetable broth to the pot. Bring the mixture to a rolling boil over medium-high heat.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes, or until the lentils are tender and have broken down slightly.
Stir in the chopped mustard greens. Continue to simmer, uncovered, for another 3-5 minutes, or until the greens are wilted and tender-crisp.
Remove the soup from the heat. Stir in the fresh lemon juice, kosher salt, and black pepper. Taste and adjust seasonings as needed, adding more salt, pepper, or lemon juice to your preference.
Ladle the hot soup into bowls and serve immediately. Garnish with fresh herbs if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcook the lentils: Red lentils cook relatively quickly and can become mushy if overcooked. Keep an eye on them during the simmering stage for best texture.
- 2Rinse lentils thoroughly: Rinsing helps remove any debris and excess starch, which can prevent the soup from becoming too cloudy or foamy.
- 3Adjust spice level: For a spicier kick, add a pinch of red pepper flakes along with the cumin and turmeric, or a dash of hot sauce when serving.
- 4Batch cooking & freezing: This soup is excellent for meal prep. It stores well in the refrigerator for up to 4 days and freezes beautifully for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop.
Adapt it for your goals.
Protein Boost
Add 1 cup of cooked, shredded chicken or crumbled firm tofu during the last 5 minutes of cooking for an extra protein boost.
Greens SwapGreens Swap
If mustard greens are unavailable, you can substitute with kale, collard greens, or spinach. Adjust cooking time for greens accordingly (kale/collards need longer, spinach less).
Smoky FlavorSmoky Flavor
For a smoky depth, add 1/2 tsp smoked paprika along with the other spices, or a dash of liquid smoke to taste.
Why this is on our healthy list.
High in Fiber
Red lentils and mustard greens are excellent sources of dietary fiber, promoting digestive health, satiety, and helping to regulate blood sugar levels.
Rich in Plant-Based Protein
Lentils provide a significant amount of plant-based protein, essential for muscle repair, growth, and overall bodily functions, making this a complete vegetarian meal.
Packed with Vitamins & Minerals
Mustard greens are a powerhouse of vitamins K, A, and C, as well as folate and various antioxidants, contributing to bone health, immunity, and anti-inflammatory effects.
Frequently asked questions
While red lentils are preferred for their quick cooking time and creamy texture, you can use brown or green lentils. Note that they will require a longer cooking time (around 30-40 minutes) and may not break down as much.
