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Vegetable Lentil Soup


  • Author: Jennie Graham
  • Total Time: 45 minutes
  • Yield: 8 to make and feeds four people generously. whether you're meal prepping for busy weekdays or serving 1x

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

  1. 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.
  2. 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.
  3. Step 3: Build the Soup – Add canned tomatoes with their juice and vegetable broth. Bring the mixture to a rolling boil over high heat.
  4. 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.
  5. 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.
  6. 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