Description
This comforting Lentil Vegetable Soup is packed with plant-based protein, fiber, vitamins, and minerals. Tender lentils simmer in a rich tomato broth alongside potatoes, carrots, celery, and fresh greens, creating a nutritious one-pot meal that’s perfect for lunch or dinner. The soup is budget-friendly, easy to prepare, and ideal for meal prep, making it a favorite among healthy eating enthusiasts.
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 6
Ingredients
- 1½ cups brown or green lentils, rinsed
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 2 medium potatoes, cubed
- 1 can (14 oz) diced tomatoes
- 6 cups vegetable broth
- 2 cups spinach or kale, chopped
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- ½ teaspoon smoked paprika
- Salt and black pepper to taste
- 1 tablespoon lemon juice
- Fresh parsley for garnish
- Crusty bread for serving
Instructions
Step 1: Sauté the Vegetables
Heat olive oil in a large soup pot over medium heat. Add onions, carrots, and celery. Cook for 5–6 minutes until softened. Stir in garlic and cook for another minute.
Step 2: Add Lentils and Seasonings
Add lentils, potatoes, diced tomatoes, thyme, oregano, paprika, bay leaf, salt, and pepper. Stir well to combine.
Step 3: Simmer
Pour in the vegetable broth. Bring the mixture to a boil, then reduce heat to low. Cover and simmer for 30–35 minutes, or until lentils and potatoes are tender.
Step 4: Add Greens
Stir in spinach or kale and cook for an additional 3–5 minutes until wilted.
Step 5: Finish and Serve
Remove the bay leaf. Stir in lemon juice and adjust seasoning if needed. Garnish with fresh parsley and serve with crusty bread.
Nutrition Benefits
- High in plant-based protein
- Rich in dietary fiber
- Supports heart health
- Excellent source of iron and folate
- Low in saturated fat
- Great for weight management
Pro Tips
- Use vegetable broth instead of water for deeper flavor.
- Add red pepper flakes for a spicy kick.
- Blend one cup of soup and stir it back in for a creamier texture.
- Store leftovers in the refrigerator for up to 5 days.
- Freeze portions for up to 3 months.
Frequently Asked Questions (FAQ)
1. Can I use red lentils instead?
Yes. Red lentils cook faster and create a creamier soup texture.
2. Is lentil soup healthy for weight loss?
Absolutely. Lentils are high in protein and fiber, helping you stay full longer while consuming fewer calories.
3. Can I make this soup in a slow cooker?
Yes. Cook on low for 6–8 hours or high for 3–4 hours.
4. How do I thicken lentil soup?
Blend a portion of the soup or simmer uncovered for an extra 10 minutes.
5. Can I add meat?
Yes. Sausage, chicken, turkey, or beef can be added for additional protein.
6. What bread pairs best with lentil soup?
Sourdough, artisan bread, garlic bread, and whole-grain rolls pair beautifully.
7. Is lentil soup good for meal prep?
Yes. The flavors improve after a day, making it an excellent make-ahead meal.
