Heart-Healthy Lentil Soup

This lentil soup is a staple for cardiac recovery. It’s packed with fiber to help lower cholesterol, rich in potassium-heavy vegetables, and perfectly spiced to keep sodium low without sacrificing flavor.

Quick Recipe Overview:

Prep Time: 10 min

Cook Time: 35 min

Servings 6

Sodium per Serving 275 mg

Why Your Heart Will Love This: This heart-healthy lentil soup is a DASH-compliant, low-sodium recipe ideal for cardiovascular health. It uses brown or green lentils, low-sodium vegetable broth, and anti-inflammatory spices like turmeric and cumin. With only 275mg of sodium per serving, it's a freezer-friendly meal prep option that supports heart recovery.

Ingredients

• 1 Tbsp olive oil (0mg)

• 1 large onion, diced (5mg)

• 3 garlic cloves, minced (2mg)

• 2 medium carrots, diced (70mg)

• 2 celery stalks, diced (64mg)

• 1 bell pepper, diced (2mg)

• 1½ cups dried green or brown lentils, rinsed (26mg)

• 6 cups low-sodium vegetable broth (840mg)

• 1 tsp cumin (4mg)

• 1 tsp paprika (1mg)

• ½ tsp turmeric (1mg)

• ½ tsp black pepper (0mg)

• ¼ tsp salt (590mg) (Used strategically for flavor!)

• 2 cups fresh spinach or kale, chopped (48mg)

• Lemon wedges for serving (0mg)

Instructions

1. Sauté the Base: Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Sauté for 5-6 minutes until softened.

2. Add Aromatics: Stir in the garlic, bell pepper, and your spices (cumin, paprika, turmeric, black pepper). Cook for 1 minute until fragrant.

3. Simmer: Add the lentils, broth, and salt. Bring everything to a boil.

4. Cook Lentils: Reduce the heat, cover, and gently simmer for 25-30 minutes until the lentils are tender.

5. Finish with Greens: Stir in the spinach or kale. Cook until wilted, which takes about 2 minutes.

6. Serve: Serve hot with a squeeze of fresh lemon wedge for an extra boost of salt-free flavor!

Storage Tip: Refrigerate for up to 5 days, or freeze for up to 3 months for easy emergency meals.

🛒 Recommended Tools for this Step

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• Vitamix 5200 Blender: Perfect for building flavor with sodium-free dressings, cashew creams, and hearty soups.

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