Lentil and Vegetable Soup

Nutriscore Rating: 83/100

Warm, hearty, and packed with nutrition, this Lentil and Vegetable Soup is a comforting bowl of goodness that’s perfect for any time of year. Made with wholesome ingredients like protein-rich lentils, vibrant zucchini, nutrient-packed spinach, and aromatic spices, this recipe delivers incredible flavor with every bite. The combination of garlic, cumin, paprika, and thyme creates a warming, earthy base, while a splash of fresh lemon juice and parsley brightens the dish to perfection. Ideal for quick weeknight dinners or meal prep, it takes just 15 minutes of prep time and simmers to deliciousness in under an hour. Serve it with crusty bread for a complete meal, and savor the rich, homemade taste of this vegan and gluten-free soup that’s as healthy as it is satisfying.

Recipe Information

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

🥘 Ingredients

18 items

• 2 tablespoons olive oil
• 1 medium (chopped) yellow onion
• 2 medium (diced) carrots
• 2 medium (diced) celery stalks
• 3 cloves (minced) garlic
• 1 cup dried lentils
• 1 14-ounce can diced tomatoes
• 6 cups vegetable broth
• 1 bay leaf
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• 1 medium (diced) zucchini
• 2 cups spinach
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoon black pepper
• 2 tablespoons (chopped) fresh parsley
• 1 tablespoon lemon juice

📝 Instructions

12 steps

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

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

3. Stir in the minced garlic and cook for 1 minute until fragrant.

4. Rinse the lentils under cold water and drain them.

5. Add the lentils, diced tomatoes (including the liquid), vegetable broth, bay leaf, ground cumin, paprika, and dried thyme to the pot. Stir well.

6. Increase the heat to high and bring the mixture to a boil.

7. Reduce the heat to low, cover the pot, and let the soup simmer for 25 minutes.

8. Add the diced zucchini to the pot and continue to simmer for an additional 10 minutes, or until the lentils and vegetables are tender.

9. Stir in the spinach, salt, and black pepper. Cook for another 1-2 minutes until the spinach is wilted.

10. Turn off the heat and remove the bay leaf.

11. Stir in the chopped parsley and lemon juice for a fresh, bright flavor.

12. Serve hot and enjoy your Lentil and Vegetable Soup. It pairs well with crusty bread or a side salad.

Nutrition Facts

1 serving (690.1g)

Calories		445
% Daily Value*
Total Fat		11.0 g	14%
	Saturated Fat	2.1 g	10%
	Polyunsaturated Fat	1.4 g
Cholesterol		0 mg	0%
Sodium		1417 mg	62%
Total Carbohydrate		69.0 g	25%
	Dietary Fiber	14.5 g	52%
	Total Sugars	13.8 g
Protein		23.5 g	47%
Vitamin D		0.0 mcg	0%
Calcium		172 mg	13%
Iron		7.6 mg	42%
Potassium		1829 mg	39%

*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: 407 cal (21.7%%)

Protein: 370 cal (19.7%%)

Carbs: 1104 cal (58.7%%)