Red Lentil Soup with Sun-Dried Tomato Arugula Pesto

This is a very comforting soup with tuns of flavor and packed full of nutrition.


I use to make this soup at my restaurant with some fresh french baguette from a local baker and it was always a big hit.  I love a good red lentil soup any time of the year, it’s hearty and satisfying.  I also love the texture and all the different ways you can make it.  This soup is great as is or purred, served on its own or with some bread and maybe a salad.


It pairs well with a Sauvignon Blanc, Chardonnay or a light Pinot Noir


Recipe: Serves 6 – 8 Servings

  • 2 Cups Red Lentils
  • 8 Cups Filtered Water
  • 1 Cup Sun-Dried Tomato Arugula Pesto
  • 1/2 Yellow Onion – diced
  • 3 Cloves Garlic – minced
  • 3 Tablespoons + 2 Tablespoons Extra Virgin Olive Oil
  • 1 Unsalted Vegetable Bouillon Cube
  • 1 Teaspoon Balsamic Vinegar
  • 2 1/2 Teaspoon Sea Salt
  • A variation – add 2 diced tomatoes


In a soup pot add red lentils, rinse thoroughly and strain then add back to the pot and add the water to the pot, bring to a boil then reduce heat to medium for 20 – 30 minutes, scoop off the starchy foam.

While the lentils are cooking make the pesto  (I often make this the day before) make sure to puree really well.  When the lentils are done, mix in the pesto and turn to low or set pesto aside until lentils are are done.

Add the onions and garlic to a saute pan with 3 tablespoons of olive oil and heat on medium-low heat.  Saute until onions are really soft and the garlic is beginning to become golden.

Add the wine and bullion cube. Smash the bullion well and saute until syrupy then add to lentils along with the 2 tablespoons of olive oil, balsamic vinegar and salt.

Add tomatoes if using.

Health Benefits: 

Lentils have very high levels of soluble fiber and a good amount of insoluble fiber, which is a very good source of cholesterol-lowering fiber helps stabilize blood sugar levels giving you a steady steam of energy.  A half-cup provides about a third of the daily requirements.  Not only is the fiber good for your heart the amount of folate and magnesium is very beneficial for cardiovascular health.  They are loaded with an impressive amount of blood-fortifying iron and when paired with a food containing vitamin C, like citrus fruits or peppers the iron is enhanced, which can also increase your energy.  They are also a good source of potassium, calcium, zinc, niacin and vitamin K.  They are truly a nutritional fountain of youth.

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