Alphabet Soup with Lentils

There are some recipes that just instantly transport you back to childhood, and for me, alphabet soup is high on that list. But as an adult, I wanted to elevate this nostalgic classic into something more substantial, something that packed a nutritional punch without losing its comforting charm. That’s where this Alphabet Soup with Lentils recipe was born. The first time I made it, my kitchen filled with the most amazing aroma of simmering vegetables and herbs. My kids, usually a bit wary of anything “too healthy,” were immediately intrigued by the familiar playful pasta shapes. To my delight, they devoured their bowls, even asking for seconds! The lentils, almost melting into the rich tomatoey broth, added a wonderful heartiness and a protein boost that kept us all full and satisfied. It’s since become a regular in our meal rotation, especially on chilly evenings or when someone needs a bit of comforting nourishment. It’s easy, it’s wholesome, and frankly, it’s just plain delicious – a true family-pleaser that I’m so excited to share with you.

Ingredients

• 1 tablespoon Olive Oil, extra virgin: For sautéing the vegetables, providing a base flavor.
• 1 large Yellow Onion, finely chopped (about 1.5 cups): Adds a sweet and savory aromatic base.
• 2 medium Carrots, peeled and diced (about 1 cup): Contribute sweetness, color, and Vitamin A.
• 2 Celery Stalks, diced (about 1 cup): Provides a subtle savory flavor and a pleasant crunch.
• 3 cloves Garlic, minced: Adds a pungent, aromatic depth to the soup.
• 1 teaspoon Dried Oregano: Imparts a classic Mediterranean herbaceous note.
• 1/2 teaspoon Dried Thyme: Adds an earthy, slightly minty flavor.
• 1/4 teaspoon Red Pepper Flakes (optional): For a gentle hint of warmth.
• 1 cup Brown or Green Lentils, rinsed and picked over: The star protein and fiber source; these varieties hold their shape well.
• 1 (28-ounce) can Diced Tomatoes, undrained: Adds acidity, sweetness, and body to the broth.
• 6 cups Vegetable Broth, low sodium: Forms the flavorful liquid base of the soup.
• 2 Bay Leaves: Infuse a subtle, complex aroma during simmering.
• 1 cup Alphabet Pasta (or other small pasta shape): The fun element that makes it “alphabet soup.”
• 2 cups Fresh Spinach, roughly chopped (optional): Wilts in at the end for added nutrients and color.
• 1 teaspoon Salt (or to taste): Enhances all the flavors.
• 1/2 teaspoon Black Pepper (or to taste): Adds a bit of spice.
• 1 tablespoon Lemon Juice, freshly squeezed (optional): Brightens the flavors just before serving.
• Fresh Parsley, chopped (for garnish, optional): Adds a fresh, herbaceous finish.

Instructions

1. Sauté Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, diced carrots, and diced celery. Cook, stirring occasionally, for 7-9 minutes, or until the vegetables have softened.
2. Add Garlic and Spices: Stir in the minced garlic, dried oregano, dried thyme, and optional red pepper flakes. Cook for another 1-2 minutes, until fragrant, being careful not to burn the garlic.
3. Incorporate Lentils and Tomatoes: Add the rinsed lentils and the can of undrained diced tomatoes to the pot. Stir well to combine with the vegetables and spices.
4. Add Broth and Simmer: Pour in the vegetable broth and add the bay leaves. Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for 25-30 minutes, or until the lentils are tender but not mushy. Stir occasionally to prevent sticking.
5. Cook the Pasta: Once the lentils are tender, stir in the alphabet pasta. Increase the heat slightly to maintain a gentle simmer. Cook for 8-10 minutes, or according to the pasta package directions, until the pasta is al dente. Stir frequently to prevent the pasta from sticking to the bottom of the pot.
6. Wilt Spinach (if using): If you’re adding spinach, stir it into the soup during the last 2-3 minutes of the pasta cooking time. It will wilt down quickly.
7. Season and Finish: Remove the bay leaves from the soup. Stir in the salt, black pepper, and optional fresh lemon juice. Taste and adjust seasonings as needed. You might want more salt, pepper, or even a pinch more oregano.
8. Serve: Ladle the hot Alphabet Soup with Lentils into bowls. Garnish with fresh chopped parsley, if desired.

Nutrition Facts

• Servings: Approximately 6-8 servings
• Calories per serving (approximate for 6 servings): Around 300-350 kcal
• Protein: High in plant-based protein (approx. 15-18g per serving), primarily from the lentils, crucial for muscle repair, immune function, and satiety.
• Fiber: Excellent source of dietary fiber (approx. 15-20g per serving), from lentils and vegetables, promoting digestive health, stable blood sugar, and fullness.
• Iron: Good source of iron (especially when paired with vitamin C from tomatoes/lemon juice for better absorption), essential for oxygen transport and energy production.
• Vitamins (A & C): Rich in Vitamin A from carrots and Vitamin C from tomatoes (and optional lemon juice/spinach), supporting vision, immune function, and acting as antioxidants.
• Complex Carbohydrates: Provides sustained energy from lentils and whole grain pasta (if used), fueling your body and brain.

(Note: Exact nutritional values can vary based on specific ingredient brands, portion sizes, and optional additions.)

Preparation Time

• Prep Time: Approximately 20-25 minutes. This includes time for washing and chopping vegetables, mincing garlic, and rinsing lentils. Being organized with your mise en place (having all ingredients prepped before you start cooking) can streamline this process.
• Cook Time: Approximately 45-55 minutes. This encompasses sautéing the aromatics, simmering the lentils until tender, and then cooking the pasta within the soup.
• Total Time: Approximately 1 hour and 5 minutes to 1 hour and 20 minutes. This makes it a feasible weeknight meal if you plan accordingly, or a wonderful, leisurely weekend cooking project.

How to Serve

This Alphabet Soup with Lentils is wonderfully versatile and can be served in a variety of ways to suit different tastes and occasions:

• Classic Comfort:
  • Serve piping hot in deep bowls.
  • A sprinkle of freshly grated Parmesan cheese (or nutritional yeast for a vegan option) on top adds a savory, umami kick.
  • Offer with a side of crusty bread or warm dinner rolls for dipping into the delicious broth.
• Kid-Friendly Fun:
  • Let kids “find” letters in their soup – it makes mealtime more engaging!
  • Serve with a simple grilled cheese sandwich cut into strips for dipping.
  • A small side of fruit can round out the meal.
• Light Lunch or Supper:
  • Pair a smaller portion of the soup with a fresh green salad dressed with a light vinaigrette.
  • A dollop of plain Greek yogurt or sour cream can add a creamy tang.
• Heartier Meal:
  • For an even more substantial meal, consider adding cooked, shredded chicken or crumbled cooked sausage in the last 10 minutes of cooking.
  • Serve over a small scoop of cooked quinoa or brown rice for extra grains and texture.
• Garnish Power:
  • Fresh Herbs: Beyond parsley, consider a sprinkle of fresh chives or dill.
  • Croutons: Homemade or store-bought croutons add a delightful crunch.
  • A Drizzle of Good Olive Oil: A finishing drizzle of high-quality extra virgin olive oil can enhance the richness.
  • A Wedge of Lemon: Allows individuals to add extra brightness to their own bowl.

Additional Tips

1. Lentil Variety Matters: While brown or green lentils are recommended for holding their shape, you can use red lentils. Be aware that red lentils cook much faster and will break down, resulting in a thicker, creamier soup texture, which some people prefer. Adjust simmering time accordingly (they might only need 15-20 minutes before adding pasta).
2. Boost the Veggies: Feel free to add other vegetables you have on hand. Diced zucchini, bell peppers (any color), sweet potatoes, or even frozen peas (added with the pasta) can work wonderfully. This is a great “clean out the fridge” soup.
3. Spice It Up or Down: Adjust the red pepper flakes to your preference. For a smokier flavor, add 1/2 teaspoon of smoked paprika along with the other dried herbs. If you prefer no heat, omit the red pepper flakes entirely.
4. Herb Power: Don’t underestimate the power of fresh herbs. If you have fresh oregano or thyme, use about 1 tablespoon fresh for every teaspoon of dried, adding them towards the end of the cooking process for a brighter flavor.
5. Make it Creamier (Without Cream): For a richer, slightly creamier texture without adding dairy, once the lentils are cooked, you can remove 1-2 cups of the soup (try to get mostly lentils and broth, not too much pasta), blend it until smooth, and then stir it back into the pot.
6. Storage and Reheating: Leftover soup can be stored in an airtight container in the refrigerator for 3-4 days. The pasta will continue to absorb liquid, so you may need to add a splash more broth or water when reheating. Reheat gently on the stovetop or in the microwave.
7. Freezing Instructions: This soup freezes relatively well. For best results, consider slightly undercooking the pasta if you know you’ll be freezing a large batch, as it can become a bit softer upon thawing and reheating. Alternatively, cook and freeze the soup base without the pasta, then cook fresh pasta to add when you reheat. Thaw overnight in the refrigerator and reheat.
8. Gluten-Free Adaptation: To make this recipe gluten-free, simply substitute the regular alphabet pasta with your favorite gluten-free small pasta shape. Cook according to the gluten-free pasta’s package directions, as cooking times can vary.

FAQ Section

Q1: Can I make this Alphabet Soup with Lentils vegan?
A1: Absolutely! This recipe is easily made vegan. The primary base is already plant-based. Simply ensure your vegetable broth is certified vegan (most are, but it’s good to check for any hidden animal-derived flavorings) and omit any dairy garnishes like Parmesan cheese. Use nutritional yeast for a cheesy flavor alternative if desired.

Q2: What if I don’t have alphabet pasta? Can I use other pasta shapes?
A2: Yes, definitely! Any small pasta shape will work beautifully. Ditalini, small shells, orzo, or even broken spaghetti pieces are excellent substitutes. The cooking time might vary slightly depending on the pasta chosen, so refer to the package instructions.

Q3: My soup seems too thick/thin. How can I adjust it?
A3: If your soup is too thick, especially after storing as the pasta absorbs liquid, simply stir in a little more vegetable broth or water until it reaches your desired consistency. If it’s too thin for your liking, you can let it simmer uncovered for a bit longer to allow some liquid to evaporate. Alternatively, mashing some of the lentils against the side of the pot or blending a small portion (as mentioned in the tips) can help thicken it.

Q4: How long will this soup last in the refrigerator?
A4: Stored properly in an airtight container, this Alphabet Soup with Lentils will keep well in the refrigerator for 3 to 4 days. The flavors can even meld and improve by the second day!

Q5: Is this soup suitable for picky eaters, especially kids?
A5: Yes, it’s generally very kid-friendly! The alphabet pasta is a big draw for children. The flavors are mild and comforting. If your child is particularly sensitive to textures or certain vegetables, you can dice the vegetables very finely or even blend a portion of the vegetable base before adding lentils and pasta to make them less noticeable.

Q6: Can I add meat to this soup for extra protein?
A6: Certainly. If you’d like to add meat, cooked ground turkey or beef can be browned with the onions at the beginning. Shredded cooked chicken or sliced cooked sausage (like kielbasa or Italian sausage) can be added towards the end, along with the pasta, just to heat through.

Q7: I forgot to rinse my lentils. Is that a big problem?
A7: Rinsing lentils helps remove any dust, debris, or tiny stones that might be present. It can also help reduce some of the compounds that can cause gas. If you forgot, it’s not a catastrophe, but your soup might have a slightly cloudier broth or you might find a bit of grit. For future batches, it’s always a good practice to rinse and pick them over.

Q8: Can I use canned lentils instead of dried ones to save time?
A8: Yes, you can use canned lentils. You’ll need about two 15-ounce cans, rinsed and drained. Add them later in the cooking process, perhaps when you would normally add the pasta, as they are already cooked and just need to be heated through and absorb the flavors of the soup. This will significantly reduce the initial lentil simmering time.