Classic Lentil Vegetable Soup
A hearty and comforting soup packed with brown lentils, tender vegetables, and savory herbs. This thick, plant-based soup is a meal in itself, delivering over 20g of protein and plenty of fiber to keep you full and satisfied.
For 4 servings
Sauté the aromatic vegetables.
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until softened, about 5-7 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
TIPThis step, known as building a mirepoix, creates a deep flavor base for the soup.Simmer the soup.
- Add the rinsed lentils, diced potato, chopped tomatoes, water, dried thyme, and the bay leaf to the pot.
- Stir everything together and increase the heat to bring the soup to a boil.
- Once boiling, reduce the heat to low, cover the pot, and let it simmer for 40-45 minutes.
TIPCheck the soup occasionally to ensure it's at a gentle simmer, not a rolling boil. The lentils should be tender but not complete mush.Wilt the spinach and season.
- Once the lentils are tender, remove the bay leaf from the pot.
- Stir in the chopped spinach and cook for 2-3 minutes, just until it has wilted into the soup.
- Add the salt and black pepper. Stir well and taste, adjusting seasoning if necessary.
TIPAlways season with salt at the end of cooking lentils. Adding it too early can prevent them from softening properly.Serve the soup hot.
Ladle the hot soup into bowls. Squeeze a little fresh lemon juice over each serving and garnish with chopped fresh parsley before serving.
TIPA splash of lemon juice at the end brightens up all the earthy flavors of the soup.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a smoother, creamier texture, use an immersion blender to partially blend the soup before serving.
- 2The soup will thicken considerably as it cools. Add a splash of water or vegetable broth when reheating to reach your desired consistency.
- 3Feel free to add other vegetables like zucchini, bell peppers, or sweet potatoes along with the mirepoix.
- 4Store leftover soup in an airtight container in the refrigerator for up to 5 days. It also freezes beautifully for up to 3 months.
Adapt it for your goals.
Spicy
For a bit of heat, add 1/2 teaspoon of red pepper flakes when you sauté the garlic.
healthyHealthy
To lower the fat content, reduce the olive oil to 1 tablespoon and use a splash of water to prevent sticking.
quickQuick
To save time, use 1 cup of red lentils instead of brown. They cook much faster, in about 20-25 minutes.
gluten freeGluten free
This soup is naturally gluten-free. Just ensure you serve it with gluten-free bread if desired.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Lentils are a powerhouse of protein, essential for muscle repair, immune function, and overall body maintenance, making this soup a great option for vegetarians and vegans.
High in Dietary Fiber
With both lentils and a variety of vegetables, this soup is rich in fiber, which promotes digestive health, helps regulate blood sugar, and contributes to a feeling of fullness.
Rich in Iron and Folate
Lentils are a fantastic source of iron, which is vital for energy production, and folate, a B-vitamin crucial for cell growth and metabolism.
Supports Heart Health
The high fiber, folate, and potassium content, combined with low saturated fat, makes this soup a heart-healthy choice that can help manage blood pressure and cholesterol levels.
Frequently asked questions
Yes, it is incredibly healthy. It's packed with plant-based protein from lentils, high in dietary fiber which aids digestion, and loaded with vitamins and minerals from the variety of vegetables.