Vegan Lentil Soup in 20 Minutes
Warm, hearty, and ready in just 20 minutes, this Vegan Lentil Soup is the ultimate plant-based comfort food for busy weeknights. Packed with protein-rich lentils, vibrant vegetables like carrots, celery, and spinach or kale, and seasoned with aromatic spices including cumin, paprika, and thyme, this one-pot recipe offers nourishing flavors in every bite. Simmered in a robust vegetable broth with diced tomatoes, it’s a quick and wholesome meal that’s both satisfying and incredibly easy to prepare. Perfect for meal prep or feeding a hungry crowd, this vegan soup is naturally gluten-free and pairs beautifully with crusty bread or a light side salad. Garnish with fresh parsley for an extra burst of brightness and enjoy a bowl of pure, soul-soothing goodness!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 4 cups vegetable broth
- 1 14-ounce can diced tomatoes (canned)
- 1 cup dry lentils (green or brown), rinsed
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 1 teaspoon dried thyme
- 1 bay leaf
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups spinach or kale, roughly chopped
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 2-3 minutes until softened.
Stir in the minced garlic, carrots, and celery. Cook for another 2 minutes, stirring occasionally.
Pour in the vegetable broth and the canned diced tomatoes with their juices.
Add the rinsed lentils, ground cumin, ground paprika, dried thyme, bay leaf, salt, and black pepper. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 10-12 minutes until the lentils and vegetables are tender.
Stir in the chopped spinach or kale and cook for an additional 1-2 minutes, just until wilted.
Remove the bay leaf and adjust seasonings to taste, adding more salt or pepper if needed.
Serve hot, garnished with chopped fresh parsley, if desired. Enjoy!
Nutrition Facts
Calories |
1450 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.0 g | 35% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4431 mg | 193% | |
| Total Carbohydrate | 241.3 g | 88% | |
| Dietary Fiber | 49.7 g | 178% | |
| Total Sugars | 44.4 g | ||
| Protein | 80.7 g | 161% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 607 mg | 47% | |
| Iron | 26.8 mg | 149% | |
| Potassium | 5532 mg | 118% | |
*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.
