Brown Lentil and Vegetable Soup

Nutriscore Rating: 80/100

Warm your soul with this hearty Brown Lentil and Vegetable Soup, a nourishing one-pot meal brimming with wholesome ingredients and bold flavors. Packed with protein-rich brown lentils, an aromatic blend of cumin, smoked paprika, and thyme, and a medley of vibrant vegetables, this soup is as comforting as it is nutritious. The addition of baby spinach and a splash of zesty lemon juice elevates its flavor profile, while the canned diced tomatoes add a delightful tang. Ready in under an hour, this easy vegetarian soup is perfect for meal prep or a cozy weeknight dinner. Serve it with crusty bread or a fresh side salad for a satisfying meal that’s naturally gluten-free, dairy-free, and bursting with plant-based goodness.

Recipe Information

• Prep Time: 15 min
• Cook Time: 40 min
• Total Time: 55 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

16 items

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 2 medium carrots, peeled and diced
• 2 medium celery stalks, diced
• 3 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1 cup brown lentils, rinsed and drained
• 6 cups vegetable broth
• 1 14-ounce can diced tomatoes (canned, with juices)
• 2 cups baby spinach leaves, roughly chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley, chopped

📝 Instructions

9 steps

1. Heat the olive oil in a large pot over medium heat.

2. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables are softened.

3. Stir in the minced garlic, ground cumin, smoked paprika, and dried thyme. Cook for another 1-2 minutes, stirring often, until fragrant.

4. Add the rinsed brown lentils, vegetable broth, and canned diced tomatoes (with their juices) to the pot. Stir well to combine.

5. Bring the mixture to a boil, then reduce the heat to low. Cover the pot with a lid and simmer for 25-30 minutes, or until the lentils are tender.

6. Remove the lid and stir in the chopped baby spinach. Cook for an additional 2-3 minutes until the spinach is wilted.

7. Season the soup with salt, black pepper, and lemon juice to taste.

8. Ladle the soup into bowls and garnish with fresh parsley before serving.

9. Enjoy the soup warm with crusty bread or a side salad, if desired.

Nutrition Facts

1 serving (638.2g)

Calories		323
% Daily Value*
Total Fat		10.8 g	14%
	Saturated Fat	1.9 g	10%
	Polyunsaturated Fat	1.3 g
Cholesterol		0 mg	0%
Sodium		1560 mg	68%
Total Carbohydrate		47.2 g	17%
	Dietary Fiber	12.1 g	43%
	Total Sugars	13.4 g
Protein		13.4 g	27%
Vitamin D		0.0 mcg	0%
Calcium		142 mg	11%
Iron		5.7 mg	32%
Potassium		1370 mg	29%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 386 cal (28.3%%)

Protein: 218 cal (16.0%%)

Carbs: 760 cal (55.7%%)