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

Cook Mode Prevent your screen from going dark

Instructions

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.
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.
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.
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.
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.
Add Spinach and Finish Cooking: Stir in 5 ounces of spinach and simmer for a few more minutes until the spinach wilts completely.
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.
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