Before the weather warms up too much, here’s a healthy and satisfying soup from Jeannette Chen at Jeanette’s Healthy Living that’s high in fiber and protein. The chili seasonings and spices provide loads of flavor, and while this version is vegan, you can use chicken broth if you prefer. Finish with sliced avocado, or for more zip, add fresh scallions or jalapeños just before serving.


2 teaspoons whole cumin
2 teaspoons whole coriander seeds
1 tablespoon olive oil
2 onions chopped (~ 1 1/2 cups)
6 cloves garlic minced
2 carrots chopped (~ 1 cup)
1 celery stalk chopped (~ 1 cup)
1 green bell pepper chopped (~ 1 cup)
2 tablespoons chili powder
2 teaspoon dried oregano
1 teaspoon dry mustard
1/4 teaspoon cayenne pepper
15 ounces organic tomato sauce
15 ounces organic diced tomatoes
2 cups dried lentils picked through for stones, rinsed and drained
6 cups vegetable broth
salt to taste


In a small skillet, toast whole cumin and coriander seeds until fragrant; grind in a coffee grinder. Heat oil in large pot. Add onion, garlic, carrots, celery and bell pepper. Sauté until onions are softened, about 3-4 minutes. Add ground cumin and coriander seeds, chili powder, oregano, mustard and cayenne pepper. Sauté another minute. Add tomato sauce and chopped tomatoes; season to taste with salt. Transfer mixture to slow cooker and add lentils and broth. Cook on high for 8 hours. Makes 12 servings.

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