Lentil Soup for Students
Perfect for busy students, this hearty lentil soup is a one-pot wonder that’s packed with nutrition, flavor, and affordability. Loaded with wholesome ingredients like protein-rich lentils, fresh vegetables, and aromatic spices such as cumin and paprika, this recipe comes together in just under an hour, requiring only 10 minutes of prep time. The optional addition of baby spinach and a splash of lemon juice gives the dish a nutrient boost and a zesty finish. Simple to make and ideal for meal prepping, this comforting vegan soup is a budget-friendly, healthy, and satisfying choice that pairs perfectly with crusty bread for an easy weeknight dinner or lunch. Whether you're a student or just looking for a fuss-free recipe, this bowl of goodness is sure to hit the spot.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced onion
- 3 cloves, minced garlic
- 2 medium, diced carrot
- 2 stalks, diced celery
- 1 cup dried red or green lentils
- 6 cups vegetable broth
- 1 14-ounce can canned diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 1 teaspoon dried thyme
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoons black pepper
- 2 cups (optional) baby spinach
- 1 tablespoon (optional) lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the diced carrots and celery, cooking for 5 minutes to soften the vegetables slightly.
Rinse the lentils under cold water, then add them to the pot along with the vegetable broth, diced tomatoes (with their juice), ground cumin, ground paprika, dried thyme, salt, and black pepper.
Increase the heat to high and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for 25-30 minutes, or until the lentils are tender.
If using baby spinach, stir it into the soup in the last 2-3 minutes of cooking, allowing it to wilt.
Taste the soup and adjust the seasoning with additional salt, pepper, or a squeeze of lemon juice if desired.
Serve hot with crusty bread or crackers for a complete meal.
Nutrition Facts
Calories |
1823 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.0 g | 72% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 10.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6392 mg | 278% | |
| Total Carbohydrate | 261.0 g | 95% | |
| Dietary Fiber | 55.0 g | 196% | |
| Total Sugars | 48.9 g | ||
| Protein | 86.0 g | 172% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 615 mg | 47% | |
| Iron | 27.7 mg | 154% | |
| Potassium | 5970 mg | 127% | |
*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.
