Chunky Vegetable Lentil Soup Gluten Free Vegan
Cozy up with a hearty bowl of Chunky Vegetable Lentil Soup, a deliciously wholesome recipe that's gluten-free, vegan, and perfect for any season. Packed with an array of vibrant vegetables like zucchini, carrots, and red bell peppers, this soup is both nutrient-dense and incredibly satisfying. Protein-rich green lentils and flavorful spices like smoked paprika, cumin, and thyme elevate the dish, while fresh greens like spinach or kale add a burst of color and vitamins. Ready in under an hour, this one-pot wonder is ideal for meal prep or a quick weeknight dinner, offering a comforting balance of textures and flavors. Serve it hot with a sprinkle of fresh parsley for a stunning, aromatic finishing touch.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium, diced Yellow onion
- 3 minced Garlic cloves
- 2 diced Celery stalks
- 2 medium, diced Carrots
- 1 medium, diced Zucchini
- 1 medium, diced Red bell pepper
- 1 cup, rinsed and drained Green lentils
- 1 14-ounce can Diced tomatoes
- 6 cups Vegetable broth
- 1 Bay leaf
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 1 teaspoon Dried thyme
- 1 teaspoon (adjust to taste) Salt
- 0.5 teaspoon Black pepper
- 2 cups, chopped Spinach or kale
- 2 tablespoons, chopped (optional, for garnish) Fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes, or until softened and translucent.
Add the minced garlic and sauté for another 1 minute until fragrant.
Stir in the diced celery, carrots, zucchini, and red bell pepper. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Add the rinsed green lentils, diced tomatoes (with their juice), and vegetable broth to the pot. Stir to combine.
Drop in the bay leaf, and season with cumin, smoked paprika, dried thyme, salt, and black pepper.
Bring the soup to a boil over high heat, then reduce the heat to low and let it simmer uncovered for 25 minutes, or until the lentils are tender.
Remove the bay leaf and stir in the chopped spinach or kale. Let it simmer for an additional 5 minutes until the greens wilt.
Taste and adjust salt and pepper if needed.
Ladle the soup into bowls and garnish with fresh parsley if desired. Serve hot and enjoy!
Nutrition Facts
Calories |
220 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 9% | |
| Saturated Fat | 0.9 g | 5% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 932 mg | 41% | |
| Total Carbohydrate | 32.4 g | 12% | |
| Dietary Fiber | 8.8 g | 31% | |
| Total Sugars | 9.7 g | ||
| Protein | 9.7 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 1072 mg | 23% | |
*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.
