Why Black Lentils?
Black beluga lentils are a true gem for keto cooking. Their tiny, glossy black seeds look a bit like miniature caviar, and after cooking, they stay firm and pleasantly chewy. This means your soup remains light and texturally interesting, rather than turning into a heavy puree.
Beluga lentils help create a creamy, satisfying broth, while giving each spoonful a delightful “pop” of texture. The best part? You only need a small amount to achieve a big impact.
Recipe: Keto Black Lentil Soup
Ingredients
- 50 g black beluga lentils (soaked overnight)
- 1 small onion
- 2–3 garlic cloves
- 1/2 small cauliflower or 1 zucchini
- 2 celery stalks
- 750 ml vegetable or chicken broth
- 2 tablespoons olive oil or ghee
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish
Optional Additions
- A 2–3 cm piece of fresh ginger, grated
- 1–2 teaspoons tamari sauce (gluten-free soy sauce)
Preparation
- Soak the lentils overnight, then drain and cook until just tender (about 15 minutes).
- In a large pot, heat olive oil or ghee. Sauté the chopped onion over medium heat until soft. Add garlic (and ginger if using) and sauté for another minute.
- Add the smoked paprika, cumin, and thyme. Stir quickly to release their aromas.
- Add the chopped cauliflower or zucchini and celery. Sauté briefly.
- Pour in the broth and simmer for about 15 minutes, until the vegetables are tender.
- Add the cooked lentils and gently stir.
- Optionally, stir in 1–2 teaspoons of tamari sauce to deepen the flavor.
- Taste and adjust seasoning with salt and pepper.
- Serve hot, sprinkled with fresh parsley.
What Tamari Sauce Adds
Tamari sauce is a gluten-free soy sauce with a deep, rich umami flavor. Adding a splash at the end of cooking:
- Enhances the natural depth of the soup,
- Boosts the flavor of the vegetables and lentils,
- Gives a sophisticated, savory twist to a simple homemade dish.
It’s like pressing a “flavor upgrade” button — no heavy sauces, no fuss.
My Little Adventure With This Soup
The first time I made this soup, I expected a pretty basic result: broth, veggies, a few lentils — nice, but nothing special. But as the onion, smoked paprika, and broth started mingling in the pot, something changed. When I finally tasted the first spoonful, it was warmth and comfort in the purest form.
The tender vegetables, tiny firm lentils, the smoky undertone — it felt like finding a cozy shelter on a chilly day.
And that’s why this soup has become my go-to dish whenever I need a little bowl of peace.
Enjoy!
And remember — you can customize it to your mood: add ginger, tamari, a pinch of chili, or simply keep it clean and soothing.
