If you’re after a Goya lentil soup on the bag, start by rinsing 1 cup lentils until the water runs clear, then set them aside. In a heavy pot, sauté 1 finely chopped onion, 2 minced garlic cloves, and a diced carrot in olive oil for 3 minutes. Add 1 bay leaf, 1 cup crushed tomatoes, and 3 cups broth. Simmer 25–30 minutes until tender, then season with ½ tsp salt. More details await just beyond this page.
Ingredients and Quantity
To make Goya lentil soup, gather these ingredients and exact quantities: 1 cup dried lentils, rinsed; 1 medium onion, finely chopped; 2 cloves garlic, minced; 1 carrot, diced; 1 stalk celery, diced; 1 tablespoon olive oil; 4 cups vegetable or chicken stock; 1 teaspoon ground cumin; 1 bay leaf; 1/2 teaspoon smoked paprika (optional); 1 cup crushed tomatoes or tomato sauce; salt and pepper to taste; and fresh lemon juice or vinegar to brighten at the end.
| Ingredient | Quantity |
|---|---|
| Dried lentils | 1 cup |
| Onion, garlic, vegetables | 1 medium, 2 cloves, 1 carrot, 1 stalk celery |
Preparations
First, rinse the dried lentils under cold water until the water runs clear, then drain well. You’ll prep ingredients with intention: sorted lentils, chopped onions, garlic, carrots, celery, and a bay leaf ready to meet heat. Measure two cups lentils, three cups water or stock, and a half teaspoon salt per serving, adjusting after tasting. For prepping ingredients, set mise en place—mise quick and deliberate. In your cooking techniques, start with sautéing aromatics in olive oil until fragrant, then add carrots and celery to soften. Add lentils, liquid, and seasonings; bring to a gentle boil, skim foam, reduce to a steady simmer. Simmer until lentils are tender, about 25 to 30 minutes, then finish with a drizzle of oil and a squeeze of lemon. Freedom awaits in every satisfying bite.
Kitchen tools or Kitchenware Required
A sturdy pot, preferably heavy-bottomed, anchors this soup’s steady simmer, with a wide enough mouth to reduce foam and a lid that fits snugly to trap steam. You’ll want a reliable pot, a sturdy ladle, and measuring cups for precise bathes of lentils and stock. Kitchen gadgets and cooking utensils align your rhythm: a colander for rinsing, a wooden spoon for gentle folds, a timer to honor timing, and a mesh strainer to finish. Embrace clarity: know your volumes, temperatures, and steps.
| Item | Purpose |
|---|---|
| Heavy pot | Steady simmer |
| Colander | Rinse lentils |
| Ladle | Stir & serve |
| Timer | Track progress |
| Strainer | Final drain |
How to Cook
- Gently rinse the lentils until the water runs clear, then drain and set aside.
- Sauté aromatics in olive oil over medium heat until fragrant, about 3 minutes.
- Add spices and toast briefly to release their aroma.
- Stir in lentils, crushed tomatoes, and broth.
- Simmer gently until lentils are tender, about 25–30 minutes, adjusting liquid to your desired consistency.
- Finish with acidic brightness, such as lemon juice or vinegar, and add a handful of greens for color and bite.
- Taste and adjust salt, pepper, and any flavor enhancers, allowing the dish to develop according to your preference.
How to Serve
Spoon a warm bowl of Goya Lentil Soup into shallow dishes, letting the broth pool and catch the light as emerald lentils glow with tomato sweetness. You plate with intention: 1 cup soup per serving, 1 tablespoon chopped parsley, and a lemon wedge tucked on the rim for brightness. Serve alongside crusty bread or a small side salad dressed with 1 teaspoon olive oil and a pinch of salt. For serving temperature, keep bowls at 140°F to maintain clarity of color and aroma. Presentation ideas include a drizzle of olive oil in a zigzag, and a light dusting of paprika for contrast. Serving suggestions emphasize balance: aromatics, texture, and color elevating the humble lentil.
Tips
- You’ll find these cooking tips sharpen your prep and flavor without fuss.
- Rinse lentils thoroughly, 2 cups dry yields about 3 cups cooked; soak 10 minutes if you’re short on time, but not required.
- Use 1 … 1 1/2 teaspoons salt, taste as you go; add pepper and acidity at the end for brightness.
- Ingredient substitutions: swap tomato puree for crushed tomatoes, or swap in smoked paprika for depth, and swap carrots for celery if you like a greener note.
- Simmer to core: 25–30 minutes, then rest 5 minutes before serving for plump, unified lentils.
Cooking tips keep your freedom intact; your soup, your rules.
Food Value and Benefit
Goya Lentil Soup provides a nourishing and energy-sustaining meal. One cup of cooked lentils in this soup delivers approximately 18 grams of protein and 15 grams of fiber, promoting lasting fullness and steady energy. The inclusion of red onions, carrots, and celery enriches the dish with essential vitamins and minerals such as:
- Folate
- Potassium
- Vitamin A
Benefits of eating this recipe include:
- Supports steady blood sugar levels
- Enhances gut health due to high fiber content
- Provides plant-based protein for muscle repair and maintenance
- Supplies essential micronutrients for overall wellness
Seasoned with salt, olive oil, tomatoes, cumin, and garlic, the soup offers balanced flavor without overpowering its nutritional value. Consuming 1 to 2 cups per meal helps nourish your body while promoting clarity and sustained energy throughout the day.
Frequently Asked Questions
Can I Substitute Red Lentils for Goya Lentils?
Yes, you can substitute red lentils. They cook faster, about 15 minutes, and break down softer. Use 1 cup red lentils in place of 1 cup goya lentils; expect creamier texture and note nutritional benefits.
How Long Does This Soup Stay Fresh?
The soup stays fresh for 3 to 4 days in the fridge. For safety, store in an airtight container, guarantee proper storage, and label it. Shelf life hinges on proper cooling and disciplined refrigeration, freedom-loving cooks.
Can I Freeze the Soup Successfully?
Freezing works well: about 2–3 months for best flavor. You can freeze in 1–2 cup portions. Use freezing tips like leaving 1 inch headspace, and store in airtight storage containers for easy thawing and chunk-free soups.
What Are Vegan Alternatives for Garnishes?
You’ll love vegan garnishes like chopped cilantro, lime zest, dukkah, toasted pumpkin seeds, and avocado slices as soup toppings; use 1–2 tbsp per serving, add splashy citrus, and savor bold, freedom-filled flavors.
Is This Soup Spicy or Kid-Friendly?
Like a gentle drumbeat, this soup is kid-friendly and mild. It’s not spicy; you can customize spice levels to suit each kid’s preferences, adding chili powder sparingly. You’ll know exactly how much heat your crowd wants.
