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
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1 tablespoon olive oil
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1 medium onion, chopped
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2 carrots, diced
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2 celery stalks, diced
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3 cloves garlic, minced
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1 cup dried lentils, rinsed
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1 (14.5 oz) can diced tomatoes
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1 bay leaf
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1 teaspoon ground cumin
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1/2 teaspoon ground turmeric
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1/2 teaspoon smoked paprika
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1/2 teaspoon dried thyme
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6 cups vegetable broth (or water)
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1 medium zucchini, diced
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1 cup spinach or kale, chopped
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Salt and pepper, to taste
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Fresh lemon juice (optional, for serving)
Instructions
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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. -
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. -
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. -
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. -
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. -
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
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Feel free to swap the vegetables based on what you have on hand! Other great options include sweet potatoes, parsnips, or bell peppers.
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For a thicker soup, use an immersion blender to blend part of the soup or mash a few spoonfuls of lentils.
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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