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Healthy Lentil Vegetable Soup Recipe

Healthy Lentil Vegetable Soup Recipe

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Jump to Recipe· 4.7 from 91 reviews

If you’re looking for a comforting, nourishing bowl that feels like a big warm hug, you’re going to love this Healthy Lentil Vegetable Soup Recipe. It’s packed with wholesome veggies, hearty lentils, and cozy spices, making it a go-to for those chilly evenings or whenever you need a simple, healthy meal. Trust me, once you make this, you’ll find yourself coming back to it again and again—not just because it’s delicious, but because it’s so good for you and easy to pull together.

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Why You’ll Love This Recipe

  • Nutrient-Rich & Satisfying: Lentils and fresh veggies provide protein, fiber, and vitamins that keep you full and energized.
  • Simple, Everyday Ingredients: You probably already have everything in your kitchen, making it perfect for last-minute meals.
  • Versatile & Customizable: You can easily add your favorite veggies or spices without losing the essence of the soup.
  • Totally Comforting Yet Healthy: It’s that rare recipe that feels indulgent without guilt, and that balance is everything!
A large white pot filled with thick red soup, showing visible layers of small yellow lentils, chunks of orange carrots, and diced tomatoes with bits of onion. The soup has a smooth, slightly chunky texture and a rich tomato base, with some oil stains around the pot edge. A wooden spoon lifts a scoop of soup showing the mixture's detail, held by a woman's hand with pink nails on a white marbled surface. Near the pot, there is a small glass bowl with brown seeds and some green leaves on the white marbled background. photo taken with an iphone --ar 2:3 --v 7 - Healthy Lentil Vegetable Soup, Lentil Vegetable Soup, Healthy Soup Recipes, Nourishing Lentil Soup, Easy Vegetarian Lentil Soup this Recipe

Ingredients You’ll Need

For this Healthy Lentil Vegetable Soup Recipe, fresh produce and pantry staples join forces beautifully. Each ingredient plays a key role to build flavor and texture, so choosing good quality vegetables and broth really elevates the soup.

Flat lay of a small white bowl of extra virgin olive oil, two fresh whole carrots with leafy tops, one whole yellow onion, one fresh stalk of celery with leaves, a few brown cumin seeds next to a small pile of ground cumin, four peeled garlic cloves, a small white bowl filled with clear vegetable broth, a small white bowl of diced fresh tomatoes, a small white bowl of uncooked green lentils, a small heap of dried thyme leaves, a small heap of dried oregano leaves, a small white bowl of coarse salt, a small white bowl of black peppercorns, a small bunch of fresh green spinach leaves placed neatly, all arranged symmetrically on a clean white marble surface, soft natural light, photo taken with an iPhone, professional food photography style, fresh ingredients, white ceramic bowls, no bottles, no duplicates, no utensils, no packaging --ar 2:3 --v 7 --p m7354615311229779997 - Healthy Lentil Vegetable Soup, Lentil Vegetable Soup, Healthy Soup Recipes, Nourishing Lentil Soup, Easy Vegetarian Lentil Soup
  • Extra Virgin Olive Oil: Adds a lovely richness and helps soften the vegetables without overpowering flavors.
  • Carrots: Offer natural sweetness and a nice textural base.
  • Onion: Brings depth and subtle sweetness when sautéed.
  • Celery: Lends an aromatic earthiness that balances the soup remarkably well.
  • Cumin (ground): Provides a warm, slightly smoky note that complements lentils perfectly.
  • Garlic (pressed or grated): A must for that punch of flavor and a hint of zest.
  • Vegetable Broth: The foundation for our soup’s liquid—opt for low sodium to control saltiness.
  • Diced Tomatoes (canned): These add acidity and body, keeping the soup vibrant.
  • Dried Lentils (green or brown): The star of the show—choose well-rinsed lentils to keep the broth clear.
  • Dried Thyme: Offers subtle herbal notes that bring harmony to the spices.
  • Dried Oregano: Adds earthiness and a Mediterranean touch.
  • Salt: Essential to bring out all the flavors—start with less, then adjust to taste.
  • Black Pepper or Red Pepper Flakes: Adds a little heat and complexity without overwhelming the dish.
  • Spinach: The finishing touch—fresh leaves that wilt in and add vibrant color and nutrients.
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Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

I love experimenting with this Healthy Lentil Vegetable Soup Recipe based on what’s in season or my mood. Feel free to swap veggies or adjust spices—that’s part of the fun and makes it truly yours.

  • Spice It Up: When I want extra warmth, I sometimes add smoked paprika or a pinch of cayenne—great for chilly days!
  • Vegetable Swap: Sometimes I add diced zucchini or bell peppers if I have them on hand; they meld beautifully with the lentils.
  • Herb Twist: Fresh herbs like parsley or cilantro stirred in at the end freshen things up.
  • Protein Boost: For an even heartier meal, cooked chickpeas or shredded chicken work wonders.

How to Make Healthy Lentil Vegetable Soup Recipe

Step 1: Sauté the Veggies

Heat 2 tablespoons of extra virgin olive oil in a large soup pot over medium heat. Toss in your chopped carrots, onion, and celery. Stir frequently and cook for about 5 minutes until the veggies soften but don’t brown—that’s the sweet spot for flavor without bitterness. I like to keep a close eye here because overcooking can make the soup dull.

Step 2: Add the Spices and Garlic

Stir in 1 teaspoon of ground cumin and 4 cloves of pressed or grated garlic. Cook everything together for one more minute until the fragrance fills your kitchen. This is the moment the flavors start to build, so don’t rush it!

Step 3: Add Liquid and Lentils

Pour in 6 cups of vegetable broth, 2 cans of diced tomatoes with their juices, and add 1 cup of rinsed dried lentils. Sprinkle in thyme, oregano, salt, and pepper. Give it a good stir and bring everything to a boil over medium-high heat. Once boiling, lower heat to medium-low and cover with the lid cracked slightly to let steam escape. Let simmer for about 30 minutes, stirring occasionally, until lentils are tender but still have a bit of bite—test them so they don’t turn mushy.

Step 4: Make it Creamy (Optional)

If I’m feeling a little indulgent and want a creamy texture, I blend about 2 cups of the soup right in the pot using an immersion blender. You can also blend in batches in a standing blender. This step is optional but adds beautiful body without any cream or dairy.

Step 5: Add Spinach & Adjust Consistency

Finally, toss in 5 ounces of fresh spinach and let it simmer for just a few minutes until wilted. If the soup feels too thick, add a little more vegetable broth or water until you hit your perfect consistency. Taste and adjust seasoning—sometimes I like an extra pinch of salt or a grind of fresh black pepper right before serving.

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Pro Tips for Making Healthy Lentil Vegetable Soup Recipe

  • Rinse Lentils Thoroughly: This prevents any gritty texture and keeps your broth clear and clean-tasting.
  • Don’t Overcook Lentils: I learned that a tender lentil with a tiny bite has the best texture—cook longer and it gets mushy.
  • Use Fresh Spinach: Frozen spinach can work, but fresh leaves provide that lovely wilt and color I adore.
  • Adjust Salt Last: If your broth is already salted, go easy at first and add more at the end to avoid oversalting.

How to Serve Healthy Lentil Vegetable Soup Recipe

A large white round pot filled with a thick stew that has three main layers visible: the bottom layer is a chunky, deep orange-red sauce with pieces of diced orange vegetables, the middle layer contains small round green lentils spread throughout, and the top layer has fresh green leafy spinach scattered on top. A wooden spoon is stirring the stew from the right side, showing part of a woman's hand holding the spoon. The pot rests on a white marbled surface with a hint of a striped cloth on the left side. Photo taken with an iphone --ar 2:3 --v 7 - Healthy Lentil Vegetable Soup, Lentil Vegetable Soup, Healthy Soup Recipes, Nourishing Lentil Soup, Easy Vegetarian Lentil Soup

Garnishes

I always add a fresh squeeze of lemon juice just before serving—it brightens the flavors beautifully! A drizzle of extra virgin olive oil and some freshly cracked black pepper on top make it feel special without fuss. Sometimes, I sprinkle shredded Parmesan or a handful of chopped herbs like parsley if I have them handy.

Side Dishes

This soup pairs wonderfully with warm pita bread, focaccia, or a thick slice of toasted crusty bread rubbed with a garlic clove. Those crispy bites are fantastic for dipping and soak up every last drop of the soup.

Creative Ways to Present

If I’m serving this on a cozy weekend lunch with friends, I like to ladle it into rustic bowls, arrange a little basket of artisan bread on the side, and add a small dish of chili oil or herb oil drizzles for fun. Presentation can be as simple or as fancy as you like, but the key is inviting everyone to dig in and enjoy the warmth.

Make Ahead and Storage

Storing Leftovers

I keep leftovers in an airtight container in the fridge—they usually stay fresh and tasty for 3 to 4 days. Just give it a good stir before reheating, as the lentils tend to settle a bit.

Freezing

This Healthy Lentil Vegetable Soup Recipe freezes beautifully. I portion it into freezer-safe containers or heavy-duty bags and label with the date. It lasts up to 3 months with almost no change in taste or texture, which is perfect for busy weeks.

Reheating

Reheat gently on the stovetop over medium-low heat, adding a splash of broth or water if it gets too thick. Stir occasionally to heat evenly and avoid sticking. You’ll find that it tastes just as vibrant as when freshly made!

FAQs

  1. Can I use red lentils instead of green or brown in this Healthy Lentil Vegetable Soup Recipe?

    Absolutely! Red lentils cook faster and break down more, giving the soup a creamier texture. Just reduce the cooking time slightly to avoid mushiness—around 20 minutes is usually enough.

  2. Is this soup suitable for freezing?

    Yes, it’s one of the best soups for freezing. Lentils and vegetables hold up well in the freezer, making it easy to prep ahead and reheat whenever you need a quick, healthy meal.

  3. Can I make this recipe in a slow cooker or Instant Pot?

    For sure! In a slow cooker, set it on low for 6-8 hours or high for 3-4 hours. With an Instant Pot, use the soup or manual setting for about 15 minutes, allowing natural pressure release for best texture.

  4. How can I make this soup more filling for meal prep?

    Add cooked grains like quinoa or brown rice, or include protein options such as chopped tofu, shredded chicken, or beans. Also, serve with a side of whole-grain bread to round out the meal.

  5. What’s the best way to adjust salt in this recipe?

    Start with less salt because canned tomatoes and broth already have sodium. Taste once the soup is done simmering, then add more salt gradually until it suits your preference perfectly.

Final Thoughts

I absolutely love how this Healthy Lentil Vegetable Soup Recipe combines simple ingredients into something so satisfying and nourishing. When I first tried it, I was amazed at how something so straightforward could be a crowd favorite in my family. I hope you enjoy making it as much as I do, and that it becomes one of your go-to recipes too—because healthy, hearty, and easy is a combo worth cooking for!

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Healthy Lentil Vegetable Soup Recipe

Healthy Lentil Vegetable Soup Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.7 from 91 reviews
  • Author: Emily
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Vegan
Print Recipe

Description

This hearty Lentil Vegetable Soup combines nutrient-rich lentils with fresh vegetables and aromatic herbs, creating a comforting and wholesome meal. Perfect for a cozy lunch or dinner, this soup is easy to prepare, simmered to bring out deep flavors, and can be blended for a creamy texture. Served best with a squeeze of fresh lemon juice and crusty bread, it’s a nutritious choice packed with plant-based protein and fiber.

Ingredients

Scale

Vegetables & Herbs

  • 2 carrots, chopped
  • 1 onion, chopped
  • 1 stalk celery, chopped
  • 4 cloves garlic, pressed or grated
  • 5 ounces (150 grams) spinach (about 4 to 5 cups)
  • 1 teaspoon thyme, dried
  • 1 teaspoon oregano, dried

Liquids & Canned Goods

  • 6 cups (1.5 liters) vegetable broth
  • 2 cans (15-ounce each) (800 grams total) diced tomatoes
  • 2 tablespoons extra virgin olive oil

Dry Ingredients & Spices

  • 1 cup (220 grams) dried lentils, green or brown, uncooked, rinsed
  • 1 teaspoon cumin, ground
  • ¾ teaspoon salt, or more to taste
  • ⅛ teaspoon black pepper or red pepper flakes

Instructions

  1. Sauté Vegetables: Heat 2 tablespoons of extra virgin olive oil in a large pot over medium heat. Add the chopped carrots, onion, and celery. Sauté for 5 minutes, stirring often until the vegetables begin to soften.
  2. Add Spices and Garlic: Stir in 1 teaspoon ground cumin and 4 cloves of pressed or grated garlic. Cook for an additional minute until fragrant, ensuring the spices release their aroma.
  3. Add Broth and Lentils: Pour in 6 cups of vegetable broth, add the 2 cans of diced tomatoes, 1 cup of rinsed dried lentils, 1 teaspoon dried thyme, 1 teaspoon dried oregano, ¾ teaspoon salt, and ⅛ teaspoon black pepper or red pepper flakes. Stir well to combine all ingredients.
  4. Simmer the Soup: Cover the pot with a lid, bring the mixture to a boil, then reduce the heat to medium-low. Crack the lid open slightly and simmer for 30 minutes, stirring occasionally, until the lentils are tender but still have a slight bite.
  5. Optional Creamy Texture: For a creamier soup, blend about 2 cups of the soup using an immersion blender directly in the pot or transfer to a standing blender. Blend until smooth and stir back into the pot.
  6. Add Spinach and Finish Cooking: Stir in 5 ounces of spinach and simmer for a few more minutes until the spinach wilts completely.
  7. Adjust Consistency and Seasoning: Add more vegetable broth or water if needed to reach your preferred soup consistency. Taste the soup and adjust salt or seasoning as desired before serving.
  8. Serve: Serve hot with a drizzle of extra virgin olive oil, freshly ground black pepper, and a squeeze of fresh lemon juice on top. Pair with warm pita bread, focaccia, or thick slices of toasted crusty garlic bread for a complete meal.

Notes

  • You can substitute green or brown lentils depending on availability; both work well.
  • Adjust the spice level by increasing black pepper or adding red pepper flakes as desired.
  • Blending part of the soup adds a creamy texture without the need for cream or dairy, keeping it vegan.
  • If you prefer a thinner soup, add extra vegetable broth or water gradually until the desired consistency is reached.
  • Fresh lemon juice added at serving time brightens the flavor and complements the earthy lentils.

Nutrition

  • Serving Size: 1 bowl (about 1.5 cups)
  • Calories: 220
  • Sugar: 6g
  • Sodium: 550mg
  • Fat: 7g
  • Saturated Fat: 1g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 12g
  • Protein: 12g
  • Cholesterol: 0mg

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