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Classic Bulgarian Lentil Soup -Superfood


One of my favorite dishes often on my table even sometimes a perfect choice for office lunch is the "old but gold" Lentil. Cheap, easy, high in protein, vegan and vegetarian-friendly with excellent benefits for your health. Lentils can be a good alternative instead of meat. Low in fat-perfect for diet or digestive issues.

One cup of cooked lentils provides about: # 230 calories; # 39.9 grams carbs; # 17.9 grams protein; #15.6 grams fiber; # 22% thiamine; # 10% niacin; # 18% vitamin B6; # 90% folate; # 37% Iron; # 18% Magnesium; # 36% Phosphorous; # 21% Potassium; # 17% Zinc; # 25% Copper; # 49% Manganese.

Here is my easy and simple way how to prepare healthy traditional Bulgarian lentil soup recipe:

INGREDIENTS

  • 1 tablespoon sunflower oil

  • 1 onion, chopped

  • 2-3 garlic cloves, peeled

  • 1 small carrot, diced

  • 2-3 tbs mixed red, green, yellow paprika, diced

  • 1 tomato, diced or 1tbs tomato paste instead

  • Salt, smoked paprika and jojin/or menta spicata on taste

  • 1cup (200-220 g) Green or Brown Dried Lentils

  • 1.7 ml cold water

METHOD

It's no need to soak the lentil but personally I prefer to soak it for myself because I am careful with my stomach, who is a bit sensitive. Soaking helps to reduce cooking time by about half and eliminate gas-producing compounds as well. The soaking neutralizes the anti-nutrients. So it's not necessary if your stomach is alright. Preparation: Rinse lentils in cold water. Pour them in a large pot and cover with cold water. Lieve the lentils to soak for about one night or around 16 hours. Then drain the water and rinse the lentils a couple of times with fresh, cold water.

1. Heat a large soup pot over medium heat. Add the lentils, onion,carrot, garlic and the cold water.Bring to the boil.

1. Heat a large soup pot over medium heat. Add the lentils, onion, carrot, garlic and the cold water. Bring to the boil.

2. Add the paprika and the sunflower oil.

Cover and bring to the boil. Reduce the heat

and simmer for 15-20 minutes. Leave the lid slightly open.

3.Add the tomato paste or diced tomato instead. Add the dried herbs: smoked paprica and menta spicata. Cook more 5 minutes.  Season with salt. Serve with fresh mint leaves.That's it!

3. Add the tomato paste or the diced tomato if you prefer. Add the dried herbs: smoked paprika and Mentha spicata. Cook 5 more minutes. Season with salt. Serve with fresh mint leaves. That's it!

~~Simple Food~~Healthy food~~

While you simmer the lentils leave the lid slightly open and at the end of cooking the liquid should be on its half.

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