Description
This vegetarian lentil soup is hearty, healthy, and budget-friendly. Made with simple ingredients, caramelized vegetables, and toasted spices, it’s packed with plant-based protein, fiber, and rich flavor in every bowl.
Ingredients
2 tbsp olive oil
1 large onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 ½ cups brown or green lentils, rinsed
1 tbsp tomato paste
1 tsp ground cumin
½ tsp smoked paprika
6 cups vegetable broth
1 (14.5 oz) can diced tomatoes
Salt and black pepper to taste
2 cups fresh spinach or kale (optional)
1 tbsp lemon juice
Instructions
1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; sauté 6-8 minutes until softened.
2. Stir in garlic and cook 1 minute until fragrant.
3. Add lentils, tomato paste, cumin, and smoked paprika. Stir constantly for 1 minute to toast spices and coat lentils.
4. Pour in broth and diced tomatoes with juices. Scrape bottom to release browned bits.
5. Bring to a boil, then reduce heat to low. Cover and simmer 30-40 minutes, until lentils are tender.
6. Stir in spinach or kale, cooking 2-3 minutes until wilted.
7. Remove from heat. Stir in lemon juice. Season generously with salt and black pepper.
8. Taste and adjust seasoning before serving.
Notes
Storage: Refrigerate in airtight container up to 5 days, or freeze up to 3 months. Thaw overnight before reheating.
Tips: Always rinse lentils before cooking. Don’t skip toasting the spices. Add lemon juice at the end for brightness.
Alternatives: Swap carrots for sweet potatoes, or spinach for Swiss chard. Use coconut milk for a creamy version. Add thyme or rosemary for extra depth.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 260
- Sugar: 7g
- Sodium: 600mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 14g
- Protein: 13g
- Cholesterol: 0mg