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Lentil and Vegetable Soup


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  • Author: Olivia
  • Total Time: 0 hours
  • Yield: 6 servings 1x

Description

  • This Lentil and Vegetable Soup is a warm, nourishing meal packed with protein, fiber, and vibrant vegetables. Made with lentils, carrots, celery, tomatoes, and a variety of herbs and spices, this soup is perfect for meal prep, a cozy dinner, or as a healthy lunch. Vegan and gluten-free, it’s a great option for those looking for a nutritious and satisfying meal.

Ingredients

Scale
  • 1 tablespoon olive oil

  • 1 medium onion, chopped

  • 2 carrots, diced

  • 2 celery stalks, diced

  • 3 cloves garlic, minced

  • 1 cup dried lentils, rinsed

  • 1 (14.5 oz) can diced tomatoes

  • 1 bay leaf

  • 1 teaspoon ground cumin

  • 1/2 teaspoon ground turmeric

  • 1/2 teaspoon smoked paprika

  • 1/2 teaspoon dried thyme

  • 6 cups vegetable broth (or water)

  • 1 medium zucchini, diced

  • 1 cup spinach or kale, chopped

  • Salt and pepper, to taste

  • Fresh lemon juice (optional, for serving)


Instructions

  1. Sauté the vegetables:
    Heat olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Cook for about 5–7 minutes, stirring occasionally, until the vegetables are softened.

  2. Add the garlic and spices:
    Add the minced garlic, ground cumin, turmeric, smoked paprika, and dried thyme. Stir for about 1 minute, allowing the spices to become fragrant.

  3. Add the lentils and liquids:
    Stir in the rinsed lentils, diced tomatoes, vegetable broth (or water), and the bay leaf. Bring the soup to a boil, then reduce the heat to low and let it simmer, uncovered, for about 25–30 minutes, or until the lentils are tender.

  4. Add the zucchini and greens:
    Once the lentils are cooked, add the diced zucchini and spinach (or kale). Continue to cook for another 5–7 minutes, until the zucchini is tender and the greens have wilted.

  5. Season the soup:
    Remove the bay leaf and season the soup with salt and pepper to taste. If desired, add a squeeze of fresh lemon juice to brighten up the flavors.

  6. Serve:
    Ladle the soup into bowls and serve hot. You can garnish with a bit more fresh parsley or a drizzle of olive oil if desired.

Notes

  • Feel free to swap the vegetables based on what you have on hand! Other great options include sweet potatoes, parsnips, or bell peppers.

  • For a thicker soup, use an immersion blender to blend part of the soup or mash a few spoonfuls of lentils.

  • This soup is perfect for meal prep and can be stored in the fridge for up to 5 days or frozen for up to 3 months.

  • Prep Time: 10 minutes
  • Cook Time: 35-40 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Vegan, Gluten-Free, Dairy-Free

Nutrition

  • Serving Size: 1 bowl
  • Calories: 210
  • Sugar: 5g
  • Sodium: 600mg
  • Fat: 4g
  • Saturated Fat: 0.5g
  • Unsaturated Fat: 3.5
  • Trans Fat: 0g
  • Carbohydrates: 35g
  • Fiber: 4g
  • Protein: 12g
  • Cholesterol: 0g