Hearty Heatlthy Lentil Soup
Warm up with a bowl of Hearty Healthy Lentil Soup, a nourishing and flavor-packed recipe that's perfect for any time of year. This wholesome dish combines tender lentils, vibrant vegetables like carrots, celery, and leafy greens, and fragrant spices such as cumin, paprika, and thyme, all simmered to perfection in a rich tomato and vegetable broth. With just 15 minutes of prep and simple pantry staples, this gluten-free and vegan-friendly soup is a delicious way to enjoy a high-protein, fiber-rich meal. Ideal for meal prep, it reheats beautifully and tastes even better the next day. Garnish with fresh parsley for an extra burst of flavor, and serve it alongside crusty bread for a satisfying, comforting dish everyone will love!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 3 Garlic cloves, minced
- 3 medium Carrots, diced
- 2 medium Celery stalks, diced
- 2 tablespoons Tomato paste
- 1 cup Dried lentils (green or brown), rinsed and drained
- 14.5 ounces Canned diced tomatoes
- 6 cups Vegetable broth
- 1 Bay leaf
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 1 teaspoon Dried thyme
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 2 cups Spinach or kale, chopped
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes, or until softened and translucent.
Add the minced garlic, diced carrots, and diced celery. Sauté for an additional 4-5 minutes until the vegetables begin to soften.
Stir in the tomato paste and cook for 2 minutes, letting it incorporate and caramelize slightly.
Add the rinsed lentils, canned diced tomatoes (including their juice), vegetable broth, bay leaf, cumin, paprika, thyme, salt, and black pepper.
Increase the heat to high and bring the soup to a boil.
Once boiling, reduce the heat to low and cover the pot. Let the soup simmer for 25-30 minutes, or until the lentils are tender.
Remove the bay leaf and stir in the chopped spinach or kale. Cook for an additional 2-3 minutes until the greens are wilted.
Taste and adjust seasoning with salt and pepper, if needed.
Ladle the soup into bowls and garnish with chopped parsley, if desired. Serve hot and enjoy!
Nutrition Facts
Calories |
236 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 12% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 1018 mg | 44% | |
| Total Carbohydrate | 31.8 g | 12% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 9.5 g | ||
| Protein | 9.5 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 104 mg | 8% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 982 mg | 21% | |
*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.
