Tulo

Ash Wednesday Lentil Soup Recipe

A bowl of brown lentil soup studded with wilted spinach and diced carrots, topped with a swirl of olive oil and a lemon wedge on the side.
Photo by Dextar Studio on Unsplash

Church guidelines for Ash Wednesday call for abstaining from meat from land animals, not from flavor, and this soup proves it: lentils bring the same savory, stick-to-your-ribs weight as ground meat, a splash of lemon juice at the end wakes up the earthy broth, and everything cooks in one pot in under an hour, which matters on a day that's also traditionally a fasting day with limited meals.

Prep
15 min
Cook
40 min
Total
55 min
Servings
6

Ingredients

Servings6
  • 1 1/2 cups brown or green lentils, rinsed
  • 3 tbsp olive oil
  • 1 medium yellow onion, diced
  • 2 medium carrots, diced
  • 2 stalks celery stalks, diced
  • 4 cloves garlic, minced
  • 14 1/2 oz can diced tomatoes, canned
  • 6 cups vegetable broth
  • 1 tsp ground cumin
  • 1 leaf bay leaf
  • 3 cups baby spinach
  • 2 tbsp lemon juice, fresh
  • 1 tsp salt
  • 1/2 tsp black pepper

Nutrition per serving

Calories
469
Protein
25g
Carbs
78g
Fat
9g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

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Instructions

  1. 1Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery, and cook for 6-7 minutes, stirring occasionally, until softened.
  2. 2Add the garlic, cumin, and smoked paprika, and cook for 1 minute until fragrant.
  3. 3Stir in the lentils, diced tomatoes (with their juice), vegetable broth, and bay leaf. Bring to a boil.
  4. 4Reduce the heat to low, cover partially, and simmer for 30-35 minutes, until the lentils are tender but still hold their shape.
  5. 5Remove the bay leaf. Stir in the spinach and cook for 2 minutes, just until wilted.
  6. 6Stir in the lemon juice, then season with salt and pepper to taste. Ladle into bowls and serve.

Tips & variations

  • Add a rind of Parmesan cheese to the pot while it simmers for extra savoriness, then fish it out before serving; Parmesan rind contains no meat and is fine for Ash Wednesday abstinence.
  • Swap in canned chickpeas or white beans for half the lentils for a chunkier texture.
  • For a smokier, more substantial version, stir in flaked canned tuna or cooked shrimp at the end, both of which are permitted on days of abstinence since the restriction applies to meat from land animals, not seafood.
  • Red lentils cook faster and break down into a thicker, more stew-like soup; reduce the simmer time to about 20 minutes if using them.

Storage & reheating

Refrigerate in an airtight container for up to 5 days; the soup thickens as it sits, so thin it with a splash of broth or water when reheating on the stove or in the microwave. Freezes well for up to 3 months in a freezer-safe container, leaving room at the top for expansion.

Tips from the Tulo kitchen

  • Rinsing lentils before cooking removes small bits of grit or debris that sometimes come in the bag, and a quick pick-through catches any stray stones.
  • If the soup tastes flat after adding lemon juice, a pinch more salt usually fixes it faster than more acid.

FAQ

Can you eat meat on Ash Wednesday?

For Roman Catholics age 14 and older, church law requires abstaining from meat from warm-blooded land animals, including beef, pork, lamb, and poultry, on Ash Wednesday and every Friday during Lent. Fish, shellfish, eggs, dairy, and condiments like butter are all permitted.

Is fish considered meat on Ash Wednesday?

No. The abstinence rule specifically targets the flesh of warm-blooded land animals, so fish and other seafood are allowed and are the traditional centerpiece of many Ash Wednesday meals.

Do you also have to fast on Ash Wednesday?

Yes, separately from the meat rule. Catholics ages 18 to 59 are asked to fast, meaning one full meal and two smaller meals that together don't equal a second full meal, with no snacking in between.

Who is exempt from the Ash Wednesday fasting and abstinence rules?

Pregnant or nursing women, people with medical conditions, manual laborers, travelers, and those who are elderly or ill are traditionally exempt from the fasting requirement, though abstaining from meat is still encouraged where possible.

Can this soup be made ahead for a Lenten meal plan?

Yes. It keeps well in the fridge for up to 5 days and actually tastes better the next day once the lentils have absorbed more of the broth's flavor.

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