Lentil soup is a healthy, protein-rich, and filling meal. However, it can easily become overly salty if you’re not careful when seasoning it. There are several methods you can use to fix lentil soup that’s too salty.
Why Does Lentil Soup Get Too Salty?
There are a few reasons why lentil soup often ends up being saltier than intended:
- Lentils contain natural sodium, so you don’t need to add as much salt.
- Stock or broth contains a lot of salt, so using it as the soup base adds sodium.
- Spices like garlic powder, onion powder, chili powder, and cumin contain salt.
- Not tasting as you season can lead to over-salting.
It’s easy to go overboard with salt when making lentil soup without realizing it. The small amounts from each ingredient can add up quickly.
How to Tell if Lentil Soup is Too Salty
There are a few ways to identify if your lentil soup has become overly salty:
- It tastes very salty or briny when you try it.
- It has a strong salty aroma.
- It makes you thirsty after eating a few spoonfuls.
- There is a filmy texture or residue left on your tongue.
Trust your taste buds – they will let you know if there is an excess of salt. The soup may be perfectly seasoned for some but intolerably salty for others, so adjust to your own taste.
Tips for Next Time
You can avoid over-salting your next batch of lentil soup with these tips:
- Use low or reduced sodium broth and add salt to taste.
- Look for no-salt added canned tomatoes if called for.
- Leave out added salt if using salty spices like garlic or onion powder.
- Add half the salt first, taste, then adjust as needed.
- Consider adding acidic ingredients like lemon juice or vinegar to balance the salt.
- Use a light hand when seasoning, you can always add more.
Ways to Fix an Overly Salty Lentil Soup
If your lentil soup is already too salty, don’t panic. You may be able to rescue it with one of these methods:
Dilute With More Liquid
Adding more liquid to the soup will dilute and decrease the concentration of salt. You can add:
- Water
- Low-sodium vegetable or chicken broth
- Cream or coconut milk
- Tomato juice
Add a little liquid at a time, stir, and taste until the saltiness reaches an acceptable level. This may thin out the soup slightly.
Increase Vegetables
Chopping up extra vegetables and stirring them into the soup can help offset the saltiness. Good options include:
- Potatoes
- Carrots
- Mushrooms
- Zucchini
- Spinach or kale
- Bell peppers
The added vegetables will absorb some of the excess saltiness. Just a cup or two should make a noticeable difference.
Add Starchy Pasta or Grains
Adding some uncooked pasta, rice, barley or quinoa to the soup will give the salt something else to absorb onto. Allow it to simmer until the starch has fully absorbed the liquid and thickened the soup.
Balance With Acid
Boosting the acidity can counterbalance an over-salted soup. Stir in a splash of lemon or lime juice. You can also add a spoonful of vinegar, like red wine, sherry, or rice vinegar. The acidity helps mute the saltiness.
Finish with Sweetness
A touch of sweetness from carrots, butternut squash or sweet potato can also offset an overly salty flavor. Stir in some chopped cooked sweet vegetable or a spoonful of maple syrup, honey, brown sugar or agave nectar. Taste and add more slowly until it balances out.
Top With Fresh Herbs
Bright, fresh herbs like cilantro, parsley, basil, mint, or dill can mask some saltiness. Chop the herbs and sprinkle them over each bowl of soup before serving.
Swap in Low-Sodium Ingredients
You may need to replace a very salty ingredient to get the salt down to an edible level. Swap out:
- Regular broth for low-sodium broth
- Regular canned beans or tomatoes for no-salt added
- Regular soy sauce for low-sodium soy sauce
This will remove a significant source of sodium from the soup.
Add More Lentils
Putting a few more cups of dried lentils into the soup will help absorb some of the excess salt. Cook them fully until softened, about 20 minutes. They will add body that will dilute the salty flavor.
Crumble in Fresh Tofu
Tofu is a great salt sponge. Gently stir in some diced firm or extra-firm tofu at the end to soak up salty liquid. The mild taste won’t affect the flavor.
Let it Sit
If none of those methods work, you may just need to let the soup sit for a while. Overnight in the fridge lets flavors redistribute and the salt mellow out. Taste it again the next day and the saltiness may have lowered to an acceptable level.
Start Over
For severely over-salted soup, it may be impossible to remove enough salt to make it palatable. In that case, your best option is to start over with a new batch using low-sodium ingredients and less seasoning.
Other Tips for Less Salty Lentil Soup
Here are some other tips to keep your future lentil soups tasting just right:
- Use reduced-sodium ingredients whenever possible.
- Add salt slowly and taste frequently while cooking.
- Try seasoning with lemon, herbs, garlic, and spices instead of salt.
- Skip added salt if using salty ingredients like soy sauce or salty meats.
- Don’t salt until the end to avoid over-salting.
Low-Sodium Lentil Soup Options
You can control the sodium level right from the start by choosing lower salt recipes. Here are some tasty and healthy low-sodium lentil soups to try:
Simple Low-Sodium Lentil Soup
This easy, basic lentil soup gets flavor from garlic, onions, carrots, and tomatoes. It has only 200mg sodium per serving.
Spicy Low-Sodium Lentil Soup
Warm up with this spicy lentil soup made with onions, jalapeños, cumin, and chipotle chilies. Each bowl has just 135mg sodium.
Low-Sodium Lentil and Kale Soup
Loaded with protein, fiber, and nutrients, this hearty soup contains lentils, carrots, kale and tomatoes. 1 cup provides 150mg sodium.
Low-Sodium Lentil Soup with Spinach
This flavorful lentil soup is made with lots of spinach, tomatoes, carrots, oregano, and basil. 1 serving has 160mg sodium.
Low-Sodium Curried Lentil Soup
Warm curry powder and ginger add big flavor to this creamy, low-sodium lentil soup. Each serving contains just 65mg sodium.
Conclusion
A salty lentil soup can be saved with some simple fixes. Diluting, adding more ingredients, balancing flavors, and replacing salty components can all help reduce excess sodium. For best results, take steps when cooking to prevent over-salting in the first place. With some care, you can enjoy healthy and flavorful low-sodium lentil soups.