Lentils Vegetable Soup
Warm up with a hearty bowl of Lentils Vegetable Soup—a comforting and nutrient-packed meal perfect for any season. This fiber-rich soup features tender green or brown lentils, a medley of sautéed vegetables like carrots and celery, and aromatic spices such as cumin and paprika for a flavorful depth. Simmered in savory vegetable broth and finished with vibrant spinach or kale, it’s a satisfying, plant-based dish that’s both wholesome and easy to make. Optional touches of fresh parsley and a squeeze of lemon elevate the taste with a fresh, tangy kick. Ready in under an hour and perfect for meal prep, this family-friendly recipe serves six and is an ideal choice for a nourishing weeknight dinner. Keywords: Lentil soup, vegetable soup, healthy soup recipe, vegan, plant-based, high-fiber meal.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 Yellow onion, diced
- 3 Garlic cloves, minced
- 2 Carrots, sliced
- 2 Celery stalks, sliced
- 1 cup Tomatoes, diced (canned or fresh)
- 1 cup Dry green or brown lentils, rinsed and drained
- 6 cups Vegetable broth
- 1 Bay leaf
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 2 cups Fresh spinach or kale, chopped
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 2 tablespoons Lemon juice (optional, for garnish)
- 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 sauté for 2-3 minutes until translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the carrots and celery to the pot and sauté for 5 minutes until they start to soften.
Stir in the diced tomatoes and cook for another 2 minutes.
Add the rinsed lentils, vegetable broth, bay leaf, ground cumin, and paprika to the pot. Stir to combine.
Bring the soup to a boil, then reduce the heat to low and simmer, covered, for 25-30 minutes, or until the lentils are tender.
Remove the bay leaf from the pot and stir in the chopped spinach or kale. Cook for 2-3 minutes until the greens are wilted.
Season the soup with salt and black pepper to taste.
Optional: Stir in the lemon juice for a bright, tangy flavor.
Serve the soup hot and garnish with fresh parsley if desired.
Nutrition Facts
Calories |
1261 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.7 g | 56% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 6.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6096 mg | 265% | |
| Total Carbohydrate | 179.0 g | 65% | |
| Dietary Fiber | 48.8 g | 174% | |
| Total Sugars | 47.4 g | ||
| Protein | 54.6 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 588 mg | 45% | |
| Iron | 22.1 mg | 123% | |
| Potassium | 5812 mg | 124% | |
*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.
