Heartland Lentil Soup with Roasted Garlic and Fennel
A deeply aromatic and nourishing soup that redefines pantry-staple cooking. By building layers of flavor with sweet roasted garlic, fragrant fennel, and smoked paprika, this recipe transforms the humble lentil into a truly satisfying meal that is both rustic and refined.
Servings 6
Calories 315kcal
Ingredients
- 1 whole head of garlic
- 3.5 tablespoons 52 ml extra-virgin olive oil, divided
- 1.5 cups 340 g brown or green lentils, rinsed and picked over
- 1 large leek white and light green parts only, halved and thinly sliced
- 2 medium carrots finely diced
- 2 celery stalks finely diced
- 1 small fennel bulb finely diced
- 2 tablespoons 32 g tomato paste
- 1.5 teaspoons dried oregano
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground cumin
- 6 cups 1.4 L low-sodium vegetable broth
- 2 bay leaves
- 0.25 teaspoon fine sea salt or to taste
- 0.5 teaspoon freshly ground black pepper or to taste
- 2 cups 60 g fresh baby spinach, packed
- Juice of 1 large lemon approx. 2 tbsp
- 1/4 cup fresh parsley or dill finely chopped, for garnish
Instructions
- Roast the Garlic: Preheat your oven to 400°F (200°C). Slice the top quarter-inch off the head of garlic to expose the cloves. Place it on a small piece of aluminum foil, drizzle with 1/2 tablespoon of olive oil, and wrap loosely. Roast for 30-40 minutes, until the cloves are completely soft and caramelized. Set aside to cool.
- Par-Cook the Lentils: While the garlic roasts, place the rinsed lentils in a saucepan and cover with 2 inches of water. Bring to a boil and cook for 10 minutes to ensure a creamier final texture. Drain the lentils thoroughly and set aside.
- Build the Aromatic Base: In a large Dutch oven or heavy-bottomed pot, heat the remaining 3 tablespoons of olive oil over medium heat. Add the leek, carrot, celery, and fennel. Sauté for 8-10 minutes, stirring occasionally, until the vegetables have softened significantly and become deeply fragrant.
- Bloom the Spices: Add the tomato paste, dried oregano, smoked paprika, and cumin to the pot. Stir constantly for 1 minute until the paste darkens slightly. This crucial step toasts the spices and deepens the flavor.
- Simmer the Soup: Add the drained lentils to the pot, stirring to coat them in the spice and vegetable mixture. Pour in the low-sodium vegetable broth and add the bay leaves, sea salt, and black pepper. Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer gently for 40-50 minutes, or until the lentils are tender.
- Finish and Serve: Remove the pot from the heat. Squeeze the soft, roasted garlic cloves from their skins directly into the soup and stir vigorously until the garlic dissolves. Remove the bay leaves. Stir in the fresh baby spinach until it wilts, followed by the fresh lemon juice. Ladle the soup into bowls and garnish generously with fresh parsley or dill and a final drizzle of olive oil.
Notes
Nutrition Facts
Per serving- Calories: 315 kcal
- Total Fat: 8.9 g
- Saturated Fat: 1.2 g
- Sodium: 307 mg
- Total Carbohydrate: 46 g
- Dietary Fiber: 18.5 g
- Total Sugars: 4.3 g
- Added Sugars: 0 g
- Protein: 15.3 g