Lentil Vegetable Soup
A comforting and hearty one-pot meal, this lentil vegetable soup is brimming with fresh vegetables and earthy flavors. It's a simple, nutritious, and satisfying dish perfect for any day of the week.
For 6 servings
Prepare Vegetables and Lentils
Dice the onion, carrots, and celery into small, uniform pieces. Mince the garlic cloves. Peel and dice the potato and tomatoes. Rinse the brown lentils thoroughly under cold running water until the water runs clear. Chop the fresh parsley.
- Dice onion, carrots, and celery
- Mince garlic
- Dice potato and tomatoes
- Rinse lentils
- Chop parsley
TIPUniformly dicing vegetables ensures even cooking and a better texture in your soup.Sauté the Aromatics
Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Cook, stirring occasionally, for 5-7 minutes until the vegetables have softened and the onion is translucent, but not browned.
Stir in Garlic and Thyme
Add the minced garlic and 1 teaspoon of dried thyme to the pot with the softened vegetables. Continue to cook for another 1 minute, stirring constantly, until the garlic is fragrant. Be careful not to burn the garlic, as it can become bitter.
Combine Ingredients and Boil
Stir in the rinsed brown lentils, diced potato, diced tomatoes, 6 cups of water, 1 bay leaf, 0.5 teaspoon salt, and a pinch of black pepper. Bring the mixture to a rolling boil over high heat, ensuring all ingredients are submerged.
Simmer Until Lentils are Tender
Once boiling, reduce the heat to low, cover the pot, and let the soup simmer gently for 30-40 minutes. The lentils should be tender and the vegetables fully cooked. Stir occasionally to prevent sticking to the bottom of the pot.
TIPIf the soup becomes too thick during simmering, add a little more water or vegetable broth to reach your desired consistency.Finish and Serve
Carefully remove and discard the bay leaf from the soup. Stir in the 2 tablespoons of fresh chopped parsley. Ladle the hot lentil vegetable soup into bowls and serve immediately. Adjust seasoning with additional salt and pepper if needed.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker soup, use an immersion blender to partially blend it, or mash some lentils and potatoes against the side of the pot.
- 2Don't skip rinsing the lentils; this removes any dust or debris and helps with digestion.
- 3A squeeze of fresh lemon juice just before serving can brighten up all the flavors, especially with the reduced salt.
- 4The soup thickens as it cools. Add a splash of water when reheating if it's too thick.
- 5Feel free to add other vegetables like spinach or kale in the last 5 minutes of cooking for extra nutrients.
Adapt it for your goals.
Vegan
This recipe is already vegan as written. Ensure you are using olive oil and not butter.
gluten freeGluten free
This soup is naturally gluten-free. Serve it as is or with your favorite gluten-free bread.
high proteinHigh protein
To boost the protein content, add a cup of cooked quinoa or chickpeas along with the lentils.
spicySpicy
Add 1/2 teaspoon of red pepper flakes along with the garlic for a gentle, warming heat.
Why this is on our healthy list.
Rich in Plant-Based Protein
Lentils are an excellent source of protein, which is essential for muscle repair, immune function, and overall body maintenance.
High in Dietary Fiber
The combination of lentils and vegetables provides a significant amount of fiber, promoting digestive health and helping you feel full and satisfied.
Packed with Vitamins
Carrots, tomatoes, and celery contribute essential vitamins like Vitamin A and C, which support vision and boost the immune system.
Supports Heart Health
This low-sodium, low-fat soup is rich in potassium from potatoes and lentils, which can help manage blood pressure and support cardiovascular health.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein and fiber from lentils, and loaded with vitamins and minerals from the fresh vegetables. Using water instead of broth and minimal salt makes it a great low-sodium option.
