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Lentil Chili Soup

Serves 4


  • 2 tbsp extra virgin olive oil
  • 1 large yellow onion, sliced
  • 2 carrots, diced
  • 2 cloves garlic
  • 1/2 tsp chili powder
  • 1 tsp cumin
  • 1 tsp dried oregano
  • 1 cup red lentils
  • 28 oz (420g) canned tomatoes
  • 6 cups vegetable stock
  • 1 1/2 tsp salt
  • 1/2 tsp black pepper, freshly ground


  • Peel and crush garlic and set aside. Leaving crushed or minced garlic for at least 5-10 minutes after crushing will maximize its health promoting effects.
  • While health-promoting compounds are forming in crushed garlic, heat olive oil in a large nonstick saucepan over medium heat. Add onion and cook for 3 minutes, stirring occasionally.
  • Add stock, lentils, carrots, chili powder, cumin, oregano, salt, and pepper, and bring to boil. Cover pot and let simmer for 25 minutes over medium heat.
  • Add garlic and let simmer for another 5 minutes.
  • Spoon soup into individuals bowls and serve hot.