Description
A hearty and nutritious vegetable lentil soup packed with protein-rich lentils, fresh vegetables, and aromatic spices. This wholesome soup is perfect for meal prep and makes a satisfying, healthy meal.
Ingredients
Scale
- 1 cup Green or brown lentils, rinsed
- 2 medium Carrots, diced
- 2 stalks Celery, diced
- 1 medium Onion, chopped
- 3 cloves Garlic, minced
- 1 can (14.5 oz) Diced tomatoes
- 4 cups Vegetable broth, low-sodium
- 2 cups Fresh spinach or kale
- 1 teaspoon Ground cumin
- 1 teaspoon Dried thyme
- 2 tablespoons Olive oil
- Salt and pepper to taste
Instructions
- Step 1: Prepare the Base – Heat olive oil in a large pot over medium heat. Add onions, garlic, carrots, and celery; sauté for 5-7 minutes until vegetables soften and become fragrant.
- Step 2: Add Lentils and Spices – Stir in rinsed lentils, cumin, and thyme. Mix well to coat all vegetables and lentils with the aromatic spices for about 1 minute.
- Step 3: Build the Soup – Add canned tomatoes with their juice and vegetable broth. Bring the mixture to a rolling boil over high heat.
- Step 4: Simmer to Perfection – Reduce heat to low and simmer uncovered for 30-35 minutes, stirring occasionally, until lentils are tender but still hold their shape.
- Step 5: Finish with Greens – In the last 2-3 minutes of cooking, stir in fresh spinach or kale until completely wilted and bright green.
- Step 6: Season and Serve – Remove from heat and season with salt and pepper to taste. Let rest for 5 minutes before serving to allow flavors to meld.
Notes
- Rinse lentils thoroughly in cold water to remove any debris and reduce cooking foam
- Don’t skip the sautéing step – it builds the flavor foundation that makes this soup exceptional
- Test lentil doneness by tasting – they should be tender but not mushy or falling apart
- Let the soup rest off heat for 5 minutes before serving to allow flavors to fully develop
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Simmering
- Cuisine: International
Nutrition
- Serving Size: 1 serving (2 cups)
- Calories: 285 calories
- Sugar: 8g
- Sodium: 520mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 16g
- Protein: 18g
- Cholesterol: 0mg
Keywords: vegetable lentil soup, healthy soup, lentil recipe, vegetarian soup, meal prep, nutritious dinner