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Meatless Monday — Armenian Lentil Soup

Family Friendly Plant-Based Recipes


Because this month’s supper club focused on weight loss, I decided to serve high fiber foods that are low in calories and fat.  High fiber foods help you keep that full satisfied feeling longer so you are not tempted to eat between meals.

Soups are great because they are filling and taste great. They also make you feel warm and cozy, so we served two kinds of soup, a great salad, and some amazing batter bread. And yes, we even had Blackberry Cobbler for dessert!

We served:

  • Armenian Lentil Soup, which contains brown rice, lentils, and spinach.
  • Navy Bean Soup, which is full of navy beans, collard greens, and potatoes.
  • Tabbouli Salad, which is made from high fiber bulgur wheat and yummy vegetables.
  • Czech Batter Bread, which is a beautiful whole grain bread with lots of seeds. It s amazingly easy to make!
  • Blackberry Cobbler. You know, even if you are trying to lose weight you deserve a treat every now and then. Berries are great because they are high in fiber!

I bet you are sorry you missed it :o) I don’t want you to feel too bad so here is the recipe for Lentil Soup.




  • 1 ½ cups brown lentils
  • 10 cups water
  • ½ cup brown rice
  • 1 cup onions, chopped
  • 2 tablespoons lemon juice
  • 2 tablespoons Bragg’s liquid amino or low-sodium soy sauce
  • 1 tablespoon onion powder
  • 1 tablespoon salt
  • 1 tablespoon chicken-style seasoning (Vegetarian Express La Chikky Seasoning or McKay’s “vegan special”)
  • 1 teaspoon garlic powder
  • 1 teaspoon dill weed
  • 2 teaspoons cumin
  • 1 cup frozen spinach, chopped
  • 1 can (15 ounce) petite diced tomatoes
  1. Pour lentils into a colander and rinse under running water.
  2. Add all ingredients except tomatoes into a large stock pot.
  3. Bring to a boil, reduce heat and simmer for 45 minutes, until lentils are soft.
  4. Add tomatoes and cook for another 10-15 minutes.

Try it because I know you’ll definitely like it!

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