Caribbean Lentil Soup

Lentils are a great source of protein (12 grams per 1/4 cup) and they are really cheap to buy at the store. So you meat lovers, don’t come running to me with the “how will I ever get my protein?!” question.  This soup is spicy, flavorful and filling and you definitely won’t think “where’s the meat?”

Lentil Soup VeggiesMy friend Jenny is the coolest.

First of all, she shreds! She and her husband have been all over the world to find waves, and they’re out at our home-break almost every day.  Jenny has run countless marathons (30 and more?), done lots of triathlons and Iron Man competitions. Needless to say, she’s not your typical grandmother (she still rocks a bikini like a 20 year old). She has a true love for the ocean, and you can find her every night at the same spot at the end of our road capturing the sunset with her camera.

Oh, yeah and to top it off she gave me this recipe that was passed down to her from her mother in Venezuela.

Caribbean Lentil Soup


  • EVOO
  • 1 white onion
  • 4 cloves garlic, chopped
  • 1 cup chopped green onion
  • 1 medium jalapeño (I seeded mine for less spiciness)
  • 1 Tbsp dried oregano
  • 1 Tbsp cumin
  • 3 big tomatoes, pureed in blender or food processor
  • 1 bell pepper (I used green but Jenny suggested red)
  • 1 cup zucchini
  • 1.5 cups shredded carrot
  • 1 cup chopped celery
  • 1 cup green lentils (Jenny suggested brown but I only had green)
  • 1/2 cup chopped parsely
  • 1/2 cup chopped cilantro
  • 2 cups fresh spinach, chopped
  • Salt to taste

*Jenny also suggested 1 cup mushrooms and 1 cup leeks, which I omitted.


  1. In a large stock pot over medium heat, coat the bottom with some EVOO and add onions, garlic, green onion, jalapeño, oregano and cumin.
  2. Stir continuously until the onions start to brown a bit and become translucent, about 10 mins.
  3. Add pureed tomatoes to the pot, and cook over medium-high heat for 10 mins, stirring occasionally. (I also added about 2 cups of water at this point because my tomatoes were a little on the small side).Onions, garlic and tomatoes simmering
  4. Add peppers, zucchini, carrot and celery to the pot and stir.
  5. Add 10 cups water, and stir in lentils. (I made my soup a little more on the soupy side than thick, but you can add less water for a thicker soup).
  6. Simmer 35-45 mins with the top on, stirring occasionally, or until lentils are done. (Again, might depend on what color lentils you use).
  7. Remove from heat and salt to taste.
  8. Add spinach, cilantro and parsley, and serve warm!

Thanks Jenny:)