Recipe of the Month: Lentil Soup

During the early days of pregnancy you may find yourself wanting to change your eating habits to include healthier food into your diet. Due to morning sickness, this may pose a particular challenge, as raw foods may make you feel worse. Slow cooked, nutrient dense foods are best at this time to nourish your body.


  • 1 Medium Onion (sliced)
  • 2 Medium Carrots (skin on, sliced)
  • 2 Stalks Celery (diced)
  • 2 Medium Russet Potatoes (1 in cubes)
  • 3 cloves of garlic (minced)
  • 2 cups green lentils (soak overnight)
  • 3 cups greens (kale or chard works best)
  • 1 tbsp apple cider vinegar
  • 5 cups stock or water
  • 1 bay leaf
  • 1 tsp thyme
  • salt and pepper to taste

You will begin the night before by soaking the lentils in water overnight. This helps to prepare the nutrients in the lentils and cut down cooking time. When you are ready to prepare the soup, you will begin by preparing the necessary vegetable ingredients. Keep the onions, garlic and celery separate from the carrots, greens and potatoes. Use a large cooking pot (stainless steel or cast iron). Put about 3 tbsp of olive oil in the pan and turn the stove to medium high heat. Once the oil is hot, add the onions, garlic and celery. The goal here is to caramelize them slightly (not too brown). Next you will add the lentils, stock and herbs to the pot. After allowing this to cook for 1 hour, add the carrots and potatoes. Cook for an additional 1 hour (or longer if you prefer a thicker stew-like soup). You will add the greens and vinegar when there is about 30 minutes left to cook. Enjoy with brown rice or some crusty bread.

Recipe Alternatives:

Middle Eastern Flavors

Omit the greens, vinegar and thyme. Add diced roasted red pepper, a thumb’s length of grated ginger, 1/4 tsp of corriander and 1 tsp of cumin.

Smoky Flavors

Add 2 strips of cooked bacon, crumbled, and 1/4 tsp of smoked paprika.

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