Hearty Lentil and Vegetable Soup
This Hearty Lentil and Vegetable Soup is a comforting, plant-based meal packed with protein and fiber, making it a perfect, budget-friendly dinner option for any night of the week.
For 6 servings
Prepare your vegetables: Dice the yellow onion, carrots, and celery into small, uniform pieces. Mince the garlic cloves.
Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the diced onion, carrots, and celery. Sauté for 8-10 minutes, stirring occasionally, until the vegetables have softened.
Add the minced garlic, dried thyme, and dried rosemary to the pot. Cook for another 1 minute until fragrant, being careful not to burn the garlic.
Stir in the rinsed brown or green lentils, vegetable broth, undrained diced tomatoes, and bay leaf. Bring the mixture to a rolling boil over medium-high heat.
Once boiling, reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
Remove the bay leaf from the soup. Season generously with salt and black pepper to taste. Adjust seasonings as needed.
If using, stir in the fresh spinach and cook for 2-3 minutes, or until just wilted. The residual heat will cook the spinach perfectly.
Ladle the hot soup into bowls. Garnish with fresh chopped parsley before serving. Serve hot with crusty bread if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker soup, mash a portion of the cooked lentils against the side of the pot with a spoon or use an immersion blender to briefly blend a small amount of the soup.
- 2To boost flavor, consider adding a parmesan rind to the soup while it simmers (remove before serving if vegan).
- 3This soup freezes beautifully! Allow it to cool completely, then transfer to freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop.
- 4Don't skip rinsing the lentils; this helps remove any debris and can improve their texture.
Adapt it for your goals.
Spice It Up
Add a pinch of red pepper flakes with the garlic for a subtle kick, or a teaspoon of smoked paprika for a deeper, smoky flavor.
Add Grains or GreensAdd Grains or Greens
Stir in 1/2 cup of quick-cooking barley or farro during the last 15 minutes of simmering, or add kale or collard greens instead of spinach for a heartier green.
Root Vegetable BoostRoot Vegetable Boost
Include diced potatoes, sweet potatoes, or parsnips along with the carrots and celery for added texture and nutritional value.
Why this is on our healthy list.
High in Plant-Based Protein
Lentils are an excellent source of plant-based protein, essential for muscle repair, growth, and overall body function, making this soup a great meatless meal.
Rich in Dietary Fiber
Both lentils and vegetables contribute significant dietary fiber, which aids digestion, promotes satiety, helps regulate blood sugar, and supports heart health.
Packed with Vitamins and Minerals
This soup is a good source of various vitamins (like Vitamin A from carrots, Vitamin K from spinach) and minerals (iron, folate, potassium) crucial for energy and immunity.
Frequently asked questions
While you can, red lentils cook much faster and tend to break down more, resulting in a creamier, less chunky soup. For the best texture in this recipe, brown or green lentils are recommended as they hold their shape better.
