Lentil Alphabet Soup — A Classic Makeover of a Kid Favorite

Vegetarian, vegan, and kid friendly, this Lentil Alphabet Soup is irresistible thanks to the playful pasta, and it’s filled with fiber and protein thanks to the lentils and vegetables. We have no doubt your kids will happily slurp up every last spoonful. 

Lentil Alphabet Soup via MealMakeoverMoms.com/kitchen #PulseFeast #LovePulses #IYP2016

This one pot, savory soup is made with carrots, celery, lentils, and adorable alphabet pasta, and the veggies and lentils are so tiny, even the pickiest eaters at your table will love it.

Lentil Alphabet Soup via MealMakeoverMoms.com/kitchen #PulseFeast #LovePulses #IYP2016

The UN General Assembly has declared 2016 the International Year of Pulses. Why? Because lentils, dry beans and peas, and chickpeas are a nutritious superfood, and they’re sustainable — they have a low carbon footprint and enrich the soil. Pulses are regarded as a food of the future, poised as a powerful solution for feeding the world’s growing population.

Click the play button above to tune into this week’s Podcast, and don’t forget to subscribe on iTunes!

Lentil Alphabet Soup via MealMakeoverMoms.com/kitchen #PulseFeast #LovePulses #IYP2016

Here at Meal Makeover Moms’ Kitchen, we’re starting the Pulses’ celebration early with this lentil soup, and we’ve given it a family-friendly spin with alphabet-shaped pasta. {Check out Pulses.org and CookingWithPulses.com for more recipes and pulses cooking tips.}

Did you know that one cup of lentils has 16 grams of fiber and 18 grams of protein?

But wait, there’s more: One cup of cooked lentils has nearly 40% of your daily requirement for iron, and they’re also a good source of zinc, a mineral that strengthens the immune system.

Lentil Alphabet Soup via MealMakeoverMoms.com/kitchen #PulseFeast #LovePulses #IYP2016

For our homemade alphabet soup, we chopped carrots, celery, and onions into tiny pieces. And we cooked them until tender.

Lentil Alphabet Soup via MealMakeoverMoms.com/kitchen #PulseFeast #LovePulses #IYP2016

Once tender, we added a 32-ounce carton of vegetable broth, tomato sauce, and the alphabet pasta, and brought to a low boil.

Lentil Alphabet Soup via MealMakeoverMoms.com/kitchen #PulseFeast #LovePulses #IYP2016

When the pasta was tender, we stirred in our cooked lentils.

Picky Eater Tip: While the soup cooks, set out a bowl of the dried alphabet pasta and challenge your kids to spell out words … like their names!

Lentil Alphabet Soup via MealMakeoverMoms.com/kitchen #PulseFeast #LovePulses #IYP2016

5.0 from 2 reviews
Lentil Alphabet Soup
 
Lentils are easy to cook, but if you prefer the no-fuss route, look for canned or even frozen cooked lentils. And speaking of cans, while you can easily find canned alphabet soup at the market, it tends to be super salty and barely has any vegetables, so we prefer making it from scratch with easy recipes like this one!
Author:
Recipe type: Soup
Serves: 5
Ingredients
  • 1 tablespoon extra virgin olive oil
  • ½ medium yellow onion, finely diced (about ¾ cup)
  • 3 small carrots, peeled and cut into ¼-inch dice (about ¾ cup)
  • 3 celery stalks, trimmed and cut into ¼-inch dice (about ¾ cup)
  • One 32-ounce carton all-natural vegetable broth
  • One 15-ounce can tomato sauce
  • ¼ cup dried alphabet pasta
  • 1¼ cups cooked lentils
Instructions
  1. Heat the oil in a dutch oven or large saucepan over medium heat. Add the onion, carrots, and celery and cook, stirring frequently, until tender, 10 to 12 minutes.
  2. Add the broth and tomato sauce, increase the heat to high, cover, and bring to a boil.
  3. Remove the cover, stir in the pasta, and reduce the heat. Maintain at a low boil and cook, stirring frequently to prevent the pasta from sticking to the bottom of the pot, until the pasta is tender, about 20 minutes.
  4. Stir in the cooked lentils, and heat through, 1 to 2 minutes.
Notes
Each plant-powered bowl of our Lentil Alphabet Soup has 70% vitamin A, 20% vitamin C, and 15% iron.
Nutrition Information
Serving size: (1 cup), Calories: 150, Fat: 3g, Saturated fat: 0g, Carbohydrates: 24g, Sodium: 680mg, Fiber: 7g, Protein: 7g,

What are your favorite recipes using pulses?

15 responses to “Lentil Alphabet Soup — A Classic Makeover of a Kid Favorite”

  1. Katie says:

    Fun podcast, ladies. Love lentils, but chickpeas get my vote for favorite pulse 🙂

  2. Dawn Moate says:

    This soup is easy and delicious! My son does not like legumes at all. I made this soup and put it in mason jars for lunches. My son grabbed a jar and took it to school. I asked him after school if he enjoyed lunch, he said it was good! It was a legume breakthrough! Yeah! 🙂

  3. SOOO cute and sounds delicious! Pinned it 🙂

  4. Dakotapam says:

    I added this to my February working mom meal plan!

  5. Amber says:

    Can you use dried lentils, and cook them in the soup?

    • Liz says:

      Hi Amber. The recipe should work fine with dried lentils … with a few caveats. Lentils take 15 to 20 minutes to cook depending what type you are using, but with the addition of the tomato sauce, it could take a bit longer. Also, they double or triple in size. So I’d suggest that if you use dry lentils, you follow the usual cooking directions (i.e. rinse first) but only use 1/2 cup at the most. Remember too that the pasta has to cook, which means the pasta might be done before the lentils. What type of dry lentils do you want to use? (helpful link: http://www.lentils.ca/recipes-cooking/how-to-cook-lentils/). I say go for it and see how it turns out 🙂

  6. Elizabeth says:

    I love this soup and make
    It all the time for my girls. Do you have an adapted version for a slow cooker? Thanks!

  7. Elizabeth says:

    Thanks! I use precooked lentils too, though anytime I can put everything in the slow cooker and not watch a pot is great. The girls are little and cooking can be a challenge 😉 Thanks for the other recipe. Looks delish!

  8. I love meat so will try this in my slow cooker(just a small amount) and will use some ground meat. I will use the dry lentils also.

  9. Helene Mc Neil says:

    Made it today and changed a few things. Used diced tomatoes and vegetable juice instead of the tomato sauce (I didn’t have any) and added parsley, basil and thyme plus added in bit of Sriracha sauce to give it some punch, it was very good. Thanks for the recipe

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