Updated on Plant-Based and Vegan Recipes

Lentil vegetable soup

lentil soup

Introduction

Lentil vegetable soup is the ultimate comfort food that’s not only healthy but also packed with essential nutrients and flavor. This versatile dish is ideal for all seasons and suits a variety of diets, including plant-based, vegan and high-fiber diets. Whether you’re looking for a quick weekday meal, something cozy for winter evenings or a nutritious lunch this recipe is a perfect choice. In this blog, we will walk you through a foolproof recipe, nutritional benefits cooking tips and answers to frequently asked questions. Get ready to add this wholesome lentil vegetable soup to your healthy eating rotation!

Why You’ll Love This Recipe

  • Nutritious: Lentils are an excellent source of protein, fiber and iron, making this soup incredibly filling and healthy.
  • Easy to Make: This recipe requires simple pantry ingredients and can be prepared in one pot.
  • Diet-Friendly: It’s naturally vegan, gluten-free and packed with vegetables.
  • Flavorful: A mix of spices and herbs elevates the flavor profile without the need for complex ingredients.
  • Customizable: Add your favorite veggies or spices to suit your taste preferences.

Ingredients Serves: 6-8 | Prep Time: 15 minutes | Cook Time: 40 minutes | Total Time: 55 minutes

Main Ingredients:

  • 1 cup dried lentils (green or brown), rinsed
  • 2 tablespoons olive oil
  • 1 large onion chopped
  • 3 cloves garlic minced
  • 2 medium carrots peeled and diced
  • 2 celery stalks diced
  • 1 medium zucchini chopped
  • 1 cup green beans trimmed and cut into 1-inch pieces
  • 1 red bell pepper diced
  • 1 can (14.5 oz) diced tomatoes (no salt added)
  • 6 cups vegetable broth
  • 2 cups water
  • 2 teaspoons cumin powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1 bay leaf
  • Salt and black pepper to taste
  • 1 cup fresh spinach or kale (optional)
  • Juice of 1 lemon (optional)

Garnish:

  • Fresh parsley, chopped
  • A drizzle of olive oil (optional)
  • Freshly cracked black pepper

Step-by-Step Instructions

1: Prep the Vegetables

  • Start by preparing all your vegetables. Dice the onions, carrots, celery, zucchini and bell pepper. Trim and chop the green beans. Mince the garlic.
  • Rinse the lentils under cold water until the water runs clear to remove any dirt or debris.

2: Sauté the Base

  • Heat 2 tablespoons of olive oil in a large soup pot over medium heat.
  • Add the chopped onions, carrots and celery. Sauté for 5-7 minutes until the vegetables soften and the onions turn translucent.
  • Stir in the minced garlic and sauté for another 1 minute, being careful not to burn the garlic.

3: Add the Spices

  • Sprinkle the cumin smoked paprika dried thyme and oregano over the vegetables. Stir well for about 30 seconds to allow the spices to bloom and release their aroma.

4: Simmer the Soup

  • Add the rinsed lentils diced tomatoes (with juice) vegetable broth and water to the pot. Stir well to combine everything.
  • Add the bay leaf, season with a pinch of salt and black pepper and bring the soup to a boil.
  • Once it reaches a boil reduce the heat to low, cover the pot with a lid and let it simmer for 25-30 minutes. Stir occasionally to prevent sticking.

5: Add Remaining Vegetables

  • After 25 minutes add the zucchini, green beans, and red bell pepper to the soup.
  • Let the soup continue to simmer for another 10 minutes or until the lentils are tender and the vegetables are cooked through.

6: Finish the Soup

  • If using spinach or kale, stir it into the soup during the last 2 minutes of cooking until wilted.
  • Taste the soup and adjust the seasoning by adding more salt pepper or lemon juice for brightness.

7: Serve and Garnish

  • Remove the bay leaf and ladle the soup into bowls.
  • Garnish with fresh parsley a drizzle of olive oil and freshly cracked black pepper if desired.

Nutritional Information (per serving):

  • Calories: 190 kcal
  • Protein: 9g
  • Carbohydrates: 29g
  • Fiber: 12g
  • Fat: 4g
  • Saturated Fat: 0.5g
  • Sodium: 500mg
  • Vitamin A: 45%
  • Vitamin C: 30%
  • Iron: 20%

Tips for the Best Lentil Vegetable Soup

  1. Rinse the Lentils: Always rinse lentils before cooking to remove any debris or excess starch.
  2. Adjust Consistency: If the soup is too thick, add more broth or water to reach your desired consistency.
  3. Flavor Boost: For extra flavor, add a dash of soy sauce or nutritional yeast while simmering.
  4. Add Proteins: To make the soup heartier, add chickpeas, tofu or even shredded chicken (for non-vegans).
  5. Freezing Tip: This soup freezes well. Store in airtight containers for up to 3 months.

Why Lentil Vegetable Soup is Healthy Lentils are a powerhouse of nutrients. They are low in calories, rich in protein and packed with dietary fiber, making them ideal for weight management and digestive health. The vegetables in this soup add vitamins, minerals and antioxidants that strengthen the immune system and support overall well-being.

The cumin and smoked paprika not only enhance flavor but also have anti-inflammatory properties. This soup is perfect for anyone looking for a balanced, satisfying and nourishing meal.

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