Lentil Vegetable Soup
Cozy up with a hearty bowl of Lentil Vegetable Soup, a comforting and nutrient-packed meal that’s bursting with flavor and warmth. This one-pot wonder combines tender green or brown lentils, a vibrant medley of sautéed onions, carrots, and celery, and a fragrant blend of spices like paprika, cumin, and thyme. Simmered to perfection in rich vegetable broth with a splash of diced tomatoes, this plant-based soup is elevated with fresh baby spinach and optional hints of lemon juice for a zesty finish. Ready in just under an hour, this vegan and gluten-free recipe is perfect for meal prep or a wholesome weeknight dinner. Serve it with a sprinkle of fresh parsley for a delightful garnish, and enjoy a nourishing, delicious soup that’s as satisfying as it is easy to make.
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion
- 3 medium carrots
- 3 medium celery stalks
- 3 large garlic cloves
- 2 tablespoons tomato paste
- 1 cup dried green or brown lentils
- 6 cups vegetable broth
- 1 15-ounce can diced tomatoes
- 1 piece bay leaf
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups fresh baby spinach
- 2 tablespoons fresh parsley (optional, for garnish)
- 1 tablespoon lemon juice (optional)
Instructions
Heat the olive oil in a large pot over medium heat.
Dice the onion, carrots, and celery. Add them to the pot and sauté for 5-7 minutes until the vegetables are softened.
Mince the garlic cloves and stir them into the pot. Cook for 1-2 minutes until fragrant.
Add the tomato paste to the pot and mix well. Let it cook for 1-2 minutes to deepen the flavor.
Rinse the lentils under running water to remove any debris. Add them to the pot along with the vegetable broth, diced tomatoes (including their juice), bay leaf, paprika, cumin, thyme, salt, and black pepper.
Stir well and bring the mixture to a gentle boil over medium-high heat.
Lower the heat to a simmer, cover the pot, and cook for 25-30 minutes or until the lentils are tender. Stir occasionally to prevent sticking.
Once the lentils are cooked, remove and discard the bay leaf.
Stir in the fresh spinach and allow it to wilt for 2-3 minutes.
Taste and adjust seasoning if necessary. Add a splash of lemon juice for brightness, if desired.
Ladle the soup into bowls, garnish with chopped parsley if using, and serve hot.
Nutrition Facts
Calories |
301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.5 g | 10% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 941 mg | 41% | |
| Total Carbohydrate | 47.7 g | 17% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 10.1 g | ||
| Protein | 15.0 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 110 mg | 8% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1138 mg | 24% | |
*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.
