Lentil Vegetable Hearty Soup (Print View)

Hearty soup with lentils and fresh vegetables for a warming, nutritious meal any day of the week.

# Components:

→ Legumes

01 - 1 cup dried brown or green lentils, rinsed

→ Aromatics & Mirepoix

02 - 2 tablespoons olive oil
03 - 1 medium onion, diced
04 - 2 carrots, peeled and sliced
05 - 2 celery stalks, sliced
06 - 3 cloves garlic, minced

→ Hearty Vegetables

07 - 1 medium potato, diced
08 - 1 zucchini, diced
09 - 2 cups diced tomatoes (canned or fresh)

→ Liquids & Broth

10 - 6 cups vegetable broth

→ Leafy Greens

11 - 2 cups chopped spinach or kale

→ Spices & Seasonings

12 - 1 teaspoon ground cumin
13 - 1 teaspoon dried thyme
14 - 1 bay leaf
15 - 1/2 teaspoon smoked paprika (optional)
16 - 1/2 teaspoon black pepper
17 - Salt to taste

→ Finishing Touches

18 - Juice of 1/2 lemon (optional, for serving)
19 - Fresh parsley, chopped (for garnish)

# Directions:

01 - Heat olive oil in a large pot over medium heat. Add diced onion, sliced carrots, and sliced celery. Sauté for approximately 5 minutes until the vegetables begin to soften.
02 - Incorporate the minced garlic and continue to cook for 1 minute, stirring frequently to prevent burning.
03 - Stir in the diced potato, diced zucchini, ground cumin, dried thyme, optional smoked paprika, black pepper, and bay leaf. Sauté for an additional 2 minutes, coating the vegetables in the spices.
04 - Add the rinsed lentils, diced tomatoes, and vegetable broth to the pot. Increase heat to bring the mixture to a boil, then reduce heat to a low simmer. Cover and cook for 25 to 30 minutes, or until the lentils and vegetables are tender.
05 - Stir in the chopped spinach or kale and continue to simmer for 5 more minutes until the greens are fully wilted.
06 - Remove and discard the bay leaf. Taste the soup and adjust seasoning with salt as needed.
07 - Ladle the soup into bowls. Serve hot, optionally drizzled with fresh lemon juice and sprinkled with chopped parsley for garnish.

# Expert Advice:

01 -
  • Ready in under an hour
  • Uses everyday pantry staples and seasonal vegetables
  • Packed with plant-based protein and fiber
  • Naturally vegan and gluten-free
  • Freezes beautifully for meal prep
02 -
  • Extremely economical meal at under $2 per serving
  • Complete protein when served with whole grain bread
  • Can be made ahead and tastes even better the next day
  • Freezes perfectly for up to 3 months
  • Highly adaptable to whatever vegetables are in season
03 -
  • For maximum flavor development, brown the onions slightly longer than you might think necessary. Those caramelized edges create incredible depth in the finished soup.
  • If using canned lentils to save time, reduce cooking time to about 15 minutes and add them during the last part of cooking to prevent them from becoming mushy.
  • The texture of this soup is entirely customizable. For a rustic version, leave as is. For something creamier, blend a portion as suggested in the notes. For a completely smooth soup, blend it all and adjust the consistency with additional broth.

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