Wholesome Lentil Soup
Warm up with a comforting bowl of Wholesome Lentil Soup, a nourishing recipe packed with vibrant vegetables, earthy green or brown lentils, and aromatic spices like cumin, coriander, and smoked paprika. This hearty soup comes together in under an hour, with a simple yet satisfying combination of crushed tomatoes, baby spinach, and a squeeze of fresh lemon juice for a zesty finish. Perfect for meal prep or weeknight dinners, it’s naturally vegan, loaded with plant-based protein, and brimming with cozy flavors. Pair this nutrient-rich dish with crusty bread for a wholesome meal that will leave you feeling full and satisfied.
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, diced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 14-ounce can crushed tomatoes
- 1 cup dry green or brown lentils
- 6 cups vegetable broth
- 1 bay leaf
- 2 cups baby spinach
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 1 tablespoon lemon juice
Instructions
Heat olive oil in a large soup pot over medium heat.
Add the diced onion, carrots, and celery. Sauté for 5-7 minutes until softened.
Stir in the minced garlic, cumin, coriander, smoked paprika, and thyme. Cook for an additional minute until fragrant.
Add the crushed tomatoes and stir to combine.
Rinse the lentils thoroughly under cold water and add them to the pot.
Pour in the vegetable broth and add the bay leaf. Stir well.
Bring the soup to a boil, then reduce heat to low and simmer uncovered for 25-30 minutes, or until the lentils are tender.
Remove the bay leaf and discard.
Stir in the baby spinach and cook for 2-3 minutes until wilted.
Season with salt and black pepper to taste.
Finish with a splash of lemon juice for brightness.
Serve warm with crusty bread or your favorite side.
Nutrition Facts
Calories |
222 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 939 mg | 41% | |
| Total Carbohydrate | 33.2 g | 12% | |
| Dietary Fiber | 8.8 g | 32% | |
| Total Sugars | 9.7 g | ||
| Protein | 9.3 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 968 mg | 21% | |
*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.
