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Are there any weirdos out there like me who love enjoying soups all year round? If so, this Summertime Spanish Lentil Soup will be a nice addition to your list of go-to summer soups. It is one of my favorite dishes and a great way to pack in some serious protein, fiber, and complex carbohydrates. Not to mention, lentils are nutritionally dense, versatile, as well as easy on the pocket book!
For these reasons, beans and legumes have become weekly staples as a main protein source in my home. I choose a few varieties and batch cook them to use as a base in recipes throughout the week. Although it requires a little planning ahead, batch cooking can save you a shit ton of time later on down the road. Trust me when I say it is completely worth the “effort.” After stocking your freezer with all sorts of cooked beans, you can enjoy salads, soups, veggie burgers, hummus, spreads, or even baked sweet treats using black beans whenever you want!
Before trying this recipe, here’s a few tips on beans and how you can get along better with them in your life.
Beans 101
When buying beans, make sure there are no holes in the bag. They should have a shiny look to them as beans dull with age. Store them in a tightly sealed container in a cool dark place but don’t forget they are there! If they are forgotten in your cupboard like a red-headed step child, they can become stale and dry creating flavor loss and longer cooking times. Cooked beans can be stored in the fridge for 4-5 days and in the freezer for up to six months. So, you can safely batch cook enough to get your through the week.
Before you cook
- The first thing you want to do with your beans is sort and rinse them of any broken, cracked, or discolored bits.
- It’s a great idea to soak these bad boys before cooking for several reasons. Soaking your beans from 8 hours to overnight will speed up the cooking process by 25%. It will also keep the outer part of your beans from falling apart and disintegrating before the inside of the bean has a chance to cook.
However, on the other hand, you certainly don’t have to.
- Darker beans such as black beans can lose some of their color and nutrients during soaking
- Lentils don’t necessarily need to be soaked since they are smaller than other beans. They can be added to soups dry with a bean to liquid ratio of 1 cup to 1 1/2 cups.
Beans, Beans…the musical fruit
Listen…we all wanna know! How in the hell can we enjoy beans without having to “blow kisses” to your loved ones from your back side?
- After you’ve soaked the beans, lose the water! By doing so, you’re getting rid of up to 80% of the indigestible sugars that can cause gas.
- If you don’t eat beans very often, give your body a bit of time to adjust! You body is working a little harder at digesting those extra complex sugars. It’ll level out as you increase the quantity you eat.
- Other added ingredients to the cooking process can help reduce gas such as a pinch of cumin or a few strips of kombu (dried kelp) to make the beans more digestible.
This all sounds easy enough, right? So, give it a go and cook dried beans rather than using the canned variety! They just taste better, man! Their texture and flavor are far superior than beans that have been canned. But, if you’re in a pinch, absolutely buy canned beans. Just rinse them of any added sodium before incorporating them into your recipe.
Related recipes within the blog: “Sans Tuna” Tuna Sando and Cauliflower Panang with Toasted Garbanzo Beans
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Summertime Spanish Lentil Soup
This is a delicious soup so light, it can be enjoyed throughout the year. For a hearty week night meal, serve with a side of toasted home-made croutons and cashew sour cream for toppings.
- Total Time: 1 hour 10 minutes
- Yield: 4-6 cups 1x
Ingredients
2 tbsp olive oil
2 large leeks (white and a bit of green parts), cut in half lengthwise, rinsed, and finely diced
3 carrots, washed, unpeeled, and finely chopped
2 celery ribs, finely chopped
2 cloves fresh garlic, minced
pinch of sea salt and cracked pepper
2 tsp ground cumin
1 tsp ground coriander
1 1/2 cups green lentils, rinsed
6 cups vegetable stock
1 bunch fresh cilantro, roughly chopped for garnish
Instructions
Heat a large sauce pan or dutch oven over medium-high heat. Add olive oil, leeks, carrots, and celery to the pan, season with salt and pepper, stirring occasionally until vegetables become softened, about 6 minutes. Add cumin, coriander, and lentils to the pan and let cook for about 30 seconds. Then, add stock and a bit more salt and pepper for seasoning. Bring to a boil then, reduce to a simmer and cover with lid. Cook lentils for about 40-45 minutes or until tender. Taste and adjust for more seasoning if needed. Serve into bowls and top with fresh chopped cilantro.
- Prep Time: 10 minutes
- Cook Time: 1 hour
- Category: Soups
- Method: stove top
- Cuisine: Spanish
