Amy’s light in sodium lentil soup is a mild, vegetable-packed lentil soup made with brown or green lentils, carrots, celery, tomatoes, and herbs. This homemade version uses unsalted broth and measured salt so you can adjust the seasoning yourself, while a squeeze of lemon brightens each bowl.
Ingredients
- 1 tablespoon (15 ml) olive oil
- 1 medium yellow onion, diced, about 1 cup (150 g)
- 2 medium carrots, diced, about 1 cup (130 g)
- 2 celery ribs, diced, about 1 cup (100 g)
- 3 garlic cloves, minced, about 1 tablespoon (9 g)
- 1 teaspoon (2 g) ground cumin
- ½ teaspoon (1 g) dried thyme
- ¼ teaspoon (0.5 g) freshly ground black pepper
- 1 cup (190 g) dry brown or green lentils, rinsed and picked over
- 1 can (14.5 ounces/411 g) no-salt-added diced tomatoes, with their juice
- 6 cups (1.4 L) unsalted vegetable broth, or water
- 1 bay leaf
- ½ teaspoon (3 g) fine salt, or less to taste
- 2 cups (60 g) chopped baby spinach, optional
- 1 tablespoon (15 ml) fresh lemon juice, plus more to serve
Instructions
- Rinse the lentils in a fine-mesh strainer and check for small stones or debris. Drain well. Prepare and measure the vegetables and other ingredients before you start cooking.
- Warm the olive oil in a large heavy-bottomed pot or Dutch oven over medium heat. Add the onion, carrots, and celery. Cook for 7–8 minutes, stirring every so often, until the onion is translucent and the vegetables are beginning to soften. If they start to stick, add a tablespoon or two of water rather than extra oil.
- Stir in the garlic, cumin, thyme, and black pepper. Cook for about 30 seconds, just until fragrant; avoid browning the garlic. Add the rinsed lentils, diced tomatoes and their juice, broth, bay leaf, and ½ teaspoon salt. Stir to combine.
- Bring the pot to a boil, then reduce the heat to maintain a gentle simmer. Partially cover and cook for 35–45 minutes, stirring occasionally, until the lentils are tender but still mostly hold their shape. Check from about 30 minutes onward, since lentil age and variety affect cooking time. If the soup gets thicker than you like before the lentils are tender, add hot water or broth in ½-cup (120 ml) increments.
- Remove the bay leaf. Stir in the spinach, if using, and cook for 1–2 minutes until wilted. Turn off the heat and stir in the lemon juice. Taste before adding more salt; add it in small pinches, or season individual bowls at the table. For a thicker texture, mash some lentils against the side of the pot with a spoon, or briefly blend a cup of soup and return it to the pot.
- Ladle into bowls and serve hot, with extra lemon if desired. The soup should be simmering evenly while cooking; no meat or other ingredient requiring a separate internal-temperature check is included.
Tips
- Choose the right lentils: Brown and green lentils keep their shape and give the soup a hearty texture. Red lentils soften and break down more quickly, so they make a thicker, less distinct soup; if using them, start checking after 15 minutes and add broth as needed.
- Check the broth label: “Low sodium” does not mean sodium-free, and brands vary. Unsalted broth or water gives you the most control. If using regular salted broth, leave out the measured salt at first and season only after cooking.
- Keep the simmer gentle: A hard boil can split the lentils and evaporate liquid too quickly. Add hot water or broth if needed, and check tenderness rather than relying on the clock alone.
- Brighten at the end: Lemon juice can make a lightly seasoned soup taste livelier without requiring much extra salt. Add it after cooking, then taste again before adjusting anything else.
Serving Suggestions
Serve the soup as a filling main course with whole-grain bread, a warm pita, or a simple green salad. For a more substantial meal, offer cooked brown rice or barley alongside it, or stir a spoonful of cooked grain directly into each bowl. A small amount of plain yogurt, chopped parsley, or extra lemon makes a fresh topping; keep toppings separate so diners can season their own servings.
If you are keeping sodium low, choose bread and toppings carefully, since they can contribute more salt than the soup itself. Unsalted roasted vegetables or a side salad dressed with olive oil and lemon are easy options that let the soup remain the centerpiece.
Variations
Add more vegetables: Stir in a diced zucchini during the last 15 minutes of simmering, or add a cup (about 150 g) of chopped green beans with the lentils. Both add texture and may require a little extra broth.
Make it more herbaceous: Replace the thyme with 1 teaspoon (1 g) dried oregano, or finish with 2 tablespoons (8 g) chopped parsley. For a gentle smoky note, add ½ teaspoon (1 g) smoked paprika with the cumin.
Make it creamy without dairy: Blend 1–2 cups (240–480 ml) of the finished soup and stir it back in. This thickens the broth while leaving plenty of whole lentils and vegetables. Avoid blending hot soup in a sealed countertop blender; follow the appliance’s instructions and vent steam safely.
Use a different broth: Water works well, though the soup will taste milder; add extra herbs or lemon rather than automatically adding more salt. Unsalted chicken broth is another option if you do not need the soup to be vegetarian.
Storage and Reheating
Cool leftovers promptly and refrigerate them within 2 hours of cooking, using shallow, covered containers to help them cool evenly. Keep the soup refrigerated at 40°F (4°C) or below and eat it within 3–4 days. Lentils continue to absorb broth as they sit, so expect the soup to thicken; add water or unsalted broth when reheating.
Reheat only the portion you plan to eat on the stovetop over medium heat, stirring occasionally, until steaming hot throughout. For food-safety guidance, USDA FSIS recommends reheating leftovers to 165°F (74°C); check the center with a food thermometer. In a microwave, cover loosely, stir midway through, and check the temperature in more than one spot. Freeze cooled soup in airtight, freezer-safe containers for up to 3 months for best quality. Thaw overnight in the refrigerator or reheat from frozen over low heat with a splash of water.
Frequently Asked Questions
Is this the same as Amy’s Light in Sodium Lentil Soup?
This is a homemade lentil soup inspired by that style, not a copy of a packaged product. Ingredients and sodium levels in packaged soups can change, so check the current label if you are comparing servings or ingredients.
How can I reduce the sodium further?
Use water or broth labeled unsalted, omit the measured salt, and taste the finished soup before deciding whether it needs any. Check labels on canned tomatoes and any toppings; no-salt-added tomatoes are specified here to keep the amount easier to control.
Do lentils need to be soaked first?
No. Brown and green lentils cook directly in the soup after rinsing and picking them over. Soaking can shorten cooking, but it changes the timing and is not necessary for this recipe.
Why are my lentils still firm?
Older lentils can take longer to soften, and acidic ingredients such as tomatoes may slow softening. Simmer until tender rather than raising the heat; if the soup is already quite acidic, next time cook the lentils in the broth first and add the tomatoes after they begin to soften.
Can I make the soup ahead?
Yes. The flavor settles as it chills, and it keeps for 3–4 days refrigerated when cooled and stored promptly. Add a little water or unsalted broth while reheating to restore a spoonable consistency.
Can I make this in a slow cooker?
Yes, but the timing depends on the appliance and lentils. Soften the onion, carrots, and celery in a pan first for better flavor, then add the remaining ingredients except spinach and lemon. Cook on low until the lentils are tender, usually about 6–7 hours, then finish with spinach and lemon; do not use the slow cooker’s timing as a substitute for checking tenderness.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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