30-Minute Lentil & Vegetable Soup
A hearty and wholesome 30-minute lentil and vegetable soup, perfect for a quick weeknight meal. Packed with fiber and nutrients, this comforting soup is made primarily from accessible pantry staples.
For 6 servings
**Prepare Vegetables:** Dice the onion, carrots, and celery into small, uniform pieces. Mince the garlic. Rinse the brown or green lentils thoroughly under cold running water in a fine-mesh sieve until the water runs clear.
**Sauté Aromatics:** Heat the olive oil in a large heavy-bottomed pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
**Add Garlic and Herbs:** Stir in the minced garlic and dried thyme. Cook for another 1 minute until fragrant, being careful not to burn the garlic.
**Combine Main Ingredients:** Add the rinsed lentils, the entire can of diced tomatoes (undrained), vegetable broth, and bay leaf to the pot. Stir well to combine all ingredients.
**Simmer the Soup:** Bring the soup to a rolling boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes, or until the lentils are tender and have absorbed some of the liquid. Stir occasionally to prevent sticking.
**Finish with Greens:** Remove and discard the bay leaf from the soup. Stir in the fresh spinach until it wilts, which should only take 1-2 minutes.
**Season and Serve:** Season the soup with salt and freshly ground black pepper to taste. Ladle the hot soup into bowls and serve immediately, optionally garnished with a drizzle of olive oil or a squeeze of fresh lemon juice.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Don't Skip Rinsing Lentils:** Rinsing lentils thoroughly removes any debris and helps prevent the soup from becoming cloudy or foamy during cooking.
- 2**Adjust Consistency:** If you prefer a thicker soup, you can mash a portion of the cooked lentils against the side of the pot with a spoon, or use an immersion blender for a few pulses. For a thinner soup, add a little more vegetable broth or water.
- 3**Batch Cooking & Freezing:** This soup freezes beautifully! Make a double batch and freeze individual portions in airtight containers for quick, healthy meals later. Thaw overnight in the fridge and reheat gently on the stovetop.
- 4**Enhance Umami:** For an extra layer of savory depth, add a parmesan rind to the soup while it simmers (remove before serving if vegetarian/vegan).
Adapt it for your goals.
Spicy Kick
Add 1/2 teaspoon of red pepper flakes or a pinch of cayenne pepper along with the dried thyme for a bit of heat.
Heartier ProteinHeartier Protein
Stir in 1 cup of cooked, shredded chicken or turkey during the last 5 minutes of simmering for added protein, making it a more substantial meal.
Mediterranean TwistMediterranean Twist
Add 1/2 cup of chopped Kalamata olives and a tablespoon of fresh oregano or dill along with the spinach for a vibrant Mediterranean flair.
Why this is on our healthy list.
Digestive Health & Satiety
Lentils are an excellent source of dietary fiber, promoting healthy digestion, preventing constipation, and helping you feel full longer, which can aid in weight management.
Plant-Based Protein
As a rich source of plant-based protein, lentils contribute to muscle repair and growth, and provide sustained energy without the saturated fats often found in animal proteins.
Rich in Micronutrients
This soup is packed with essential vitamins and minerals like iron, folate, potassium, and B vitamins from the lentils and vegetables, supporting blood health, energy metabolism, and nerve function.
Frequently asked questions
While you can, red lentils cook much faster and tend to break down more, creating a creamier, thicker soup rather than one with distinct lentil pieces. If using red lentils, reduce the simmering time to 15-20 minutes and monitor closely.
