Lentil Soup Express
Warm, hearty, and ready in just 40 minutes, "Lentil Soup Express" is the ultimate one-pot meal for busy weeknights! This nutrient-packed soup combines tender red lentils with a medley of fresh vegetables, including carrots, celery, onions, and wilted baby spinach, all simmered in a fragrant blend of cumin, smoked paprika, and thyme. A splash of lemon juice adds a zesty finish, brightening the flavors in every spoonful. With minimal prep time and maximum flavor, this recipe is perfect for meal prep or a wholesome dinner that doesn’t sacrifice convenience. Serve it piping hot with crusty bread for a satisfying, protein-rich vegan meal the whole family will love! Keywords: lentil soup, quick lentil soup recipe, vegan soup, one-pot meals, healthy red lentil soup.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced onion
- 2 medium, diced carrot
- 2 stalks, diced celery
- 3 cloves, minced garlic
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 cup red lentils
- 6 cups vegetable broth
- 1 14-ounce can diced tomatoes
- 2 cups, packed baby spinach
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrot, and celery to the pot. Sauté for 5 minutes, stirring occasionally, until the vegetables are softened.
Stir in the minced garlic, ground cumin, smoked paprika, and dried thyme. Cook for an additional 1 minute until fragrant.
Add the red lentils, vegetable broth, and diced tomatoes (with their juices) to the pot. Stir well to combine.
Raise the heat to high and bring the soup to a boil, then reduce the heat to low. Cover and let simmer for 20 minutes, or until the lentils are tender.
Stir in the baby spinach, allowing it to wilt into the soup. This should take about 2 minutes.
Season the soup with salt and black pepper to taste.
Stir in the lemon juice just before serving, to brighten the flavors.
Ladle the soup into bowls and serve hot. Optionally, garnish with fresh parsley or a dollop of yogurt.
Nutrition Facts
Calories |
1038 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.7 g | 55% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6405 mg | 278% | |
| Total Carbohydrate | 139.8 g | 51% | |
| Dietary Fiber | 36.6 g | 131% | |
| Total Sugars | 43.5 g | ||
| Protein | 36.8 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 623 mg | 48% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 4052 mg | 86% | |
*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.
