Lentil Soup
A hearty homestyle brown lentil soup with carrots, celery, onion, and tomato; lemon-finished for brightness, naturally protein-rich, and made low-sodium with smoked paprika and herbs in place of salt.
For 4 servings
- saute · ~7 min
Sauté the 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 the vegetables have softened, about 5-7 minutes.
TIPThis step builds a flavorful base for the soup, so don't rush it. Let the vegetables get nice and soft. - saute · ~3 min
Add garlic and tomatoes.
Stir in the minced garlic and cook for about 1 minute more, until fragrant. Then, add the diced tomatoes and cook for another 2 minutes, stirring to combine.
- simmer · ~40 min
Simmer the soup.
1.Add the rinsed lentils, water, dried oregano, salt, and black pepper to the pot.2.Stir everything together and bring the soup to a boil.3.Once boiling, reduce the heat to low, cover, and let it simmer.4.Cook for 35-40 minutes, or until the lentils are tender.TIPCheck the soup occasionally and give it a stir to prevent the lentils from sticking to the bottom of the pot. - serve · ~1 min
Finish and serve.
Once the lentils are cooked, remove the pot from the heat. Stir in the fresh lemon juice. Taste and adjust seasoning if needed. Ladle the soup into bowls and serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, use an immersion blender to blend about one-third of the soup directly in the pot before serving.
- 2Don't skip toasting the spices! It's a quick step that makes a huge difference in the final flavor of the soup.
- 3This soup freezes beautifully. Allow it to cool completely, then store in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
- 4Feel free to add other vegetables like diced zucchini, sweet potatoes, or spinach. Add hearty vegetables with the bell pepper and leafy greens like spinach in the last 5 minutes of cooking.
- 5If you don't have fire-roasted tomatoes, regular diced tomatoes work well. For a smoky flavor, add 1/2 teaspoon of liquid smoke.
Adapt it for your goals.
Protein Boost
For a non-vegetarian option, add 1 cup of cooked shredded chicken or browned chorizo during the last 10 minutes of simmering.
Grain AdditionGrain Addition
Stir in 1/2 cup of cooked quinoa or brown rice at the end for an even heartier, more filling soup.
Spicier VersionSpicier Version
For extra heat, leave the seeds in the jalapeño, add a pinch of cayenne pepper, or stir in a minced chipotle pepper in adobo sauce along with the other spices.
Why this is on our healthy list.
High in Fiber
Lentils and vegetables provide a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Excellent Source of Plant-Based Protein
This soup is a fantastic source of protein for vegetarians and vegans, essential for muscle repair, immune function, and overall body maintenance.
Rich in Micronutrients
Packed with vegetables like carrots, celery, and tomatoes, this soup delivers essential vitamins and minerals, including Vitamin A, Vitamin C, and potassium.
Heart-Healthy
The high fiber content, low saturated fat, and abundance of potassium contribute to cardiovascular health by helping to manage blood pressure and cholesterol levels.
Frequently asked questions
A 1.5-cup serving of this lentil soup contains approximately 350-400 calories, making it a satisfying and nutritious meal. The exact count can vary based on specific ingredients and optional toppings used.
