Hearty Lentil & Vegetable Soup

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Hearty Lentil & Vegetable Soup

This hearty lentil and vegetable soup is a wholesome one-pot meal made with lentils, potatoes, carrots, tomatoes, spinach, and aromatic herbs. It’s rich in protein, fiber, vitamins, and minerals, making it perfect for lunch or dinner. Serve with crusty bread for a comforting meal.

Ingredients

  • 1 cup dried brown lentils, rinsed
  • 2 tbsp olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 2 medium potatoes, cubed
  • 1 can (400g) diced tomatoes
  • 5 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tsp paprika
  • 1 tsp cumin
  • ½ tsp black pepper
  • 1 tsp salt (adjust to taste)
  • 1 tsp dried thyme
  • Fresh parsley for garnish

Instructions

  1. Heat olive oil in a large pot over medium heat.
  2. Sauté onion, garlic, carrots, and celery for 5 minutes.
  3. Add paprika, cumin, thyme, salt, and pepper; cook for 1 minute.
  4. Stir in potatoes, lentils, diced tomatoes, and vegetable broth.
  5. Bring to a boil, then reduce heat and simmer for 30–35 minutes until lentils and potatoes are tender.
  6. Add spinach and cook for 2–3 minutes.
  7. Garnish with parsley and serve hot with toasted bread.

Notes

  • Use chicken broth for a richer flavor.
  • Add chili flakes for a spicy version.
  • Blend half the soup for a creamier texture.

Tips

  • Soaking lentils for 30 minutes reduces cooking time.
  • Fresh herbs enhance the flavor.
  • Store in the refrigerator for up to 4 days or freeze for 3 months.

Servings

4–6 servings

Nutritional Information (Per Serving)

  • Calories: 280 kcal
  • Protein: 14 g
  • Carbohydrates: 44 g
  • Fat: 6 g
  • Fiber: 13 g
  • Sugar: 6 g
  • Sodium: 520 mg

Health Benefits

  • High in plant-based protein.
  • Excellent source of dietary fiber for digestion.
  • Rich in iron and folate.
  • Supports heart health.
  • Helps maintain steady blood sugar levels.
  • Packed with vitamins A, C, and K from vegetables.

Q&A

Q: Can I use red lentils?
A: Yes, but they cook faster (15–20 minutes) and create a creamier soup.

Q: Can I freeze this soup?
A: Yes, freeze in airtight containers for up to 3 months.

Q: Is this recipe vegan?
A: Yes, when made with vegetable broth.

Q: What bread pairs best?
A: Sourdough, garlic bread, or whole-grain artisan bread.

Q: Can I add meat?
A: Yes, cooked chicken, turkey, or sausage can be added for extra protein.

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