Description
A hearty and healthy lentil soup, rich in flavor and packed with nutrition, perfect for chilly days and customizable to your taste.
Ingredients
Scale
- 2 tbsp olive oil
- 2 large yellow onions, finely diced
- 4 medium-sized carrots, peeled and finely diced
- 4 celery stalks, finely diced
- 6 cloves garlic, minced
- 1 tbsp ground cumin
- 1 tbsp ground coriander
- 1 tsp ground turmeric
- 1 tsp sweet paprika
- ½ tsp red pepper flakes (optional)
- ½ tsp smoked paprika (optional)
- 2 cups brown or green lentils, rinsed thoroughly
- 1 (28-ounce) can crushed tomatoes
- 8 cups low-sodium vegetable broth
- 2 bay leaves
- 1 tsp dried thyme
- 1 tsp dried oregano
- Salt and freshly ground black pepper to taste
- ¼ cup fresh lemon juice
- ½ cup fresh parsley, chopped (for garnish)
- ½ cup fresh cilantro, chopped (optional, for garnish)
- 2 cups fresh spinach or kale (optional)
- 1–2 tsp apple cider vinegar or red wine vinegar (optional)
Instructions
- Rinse 2 cups of brown or green lentils thoroughly. Finely dice the onions, carrots, and celery. Mince the garlic.
- In a large pot, heat olive oil over medium heat. Add the diced onions, carrots, and celery. Sauté for 8-10 minutes until softened.
- Add minced garlic to the pot and cook for 1 minute. Stir in the spices and cook for 1-2 minutes.
- Add lentils to the pot, followed by crushed tomatoes and vegetable broth. Add bay leaves, thyme, and oregano, and stir to combine.
- Bring the soup to a gentle boil, then reduce to low, cover, and let it simmer for 30-45 minutes until lentils are tender.
- Remove bay leaves, season to taste with salt and pepper, and stir in lemon juice. If using, add greens and cook until wilted.
- Ladle into bowls and garnish with parsley and optional cilantro. Drizzle with olive oil and serve immediately.
Notes
This soup is easily customizable with additional vegetables and spices. Serve with crusty bread or a dollop of dairy-free yogurt for extra richness.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Soups
- Method: Stovetop
- Cuisine: Global
Nutrition
- Serving Size: 1.5 cups
- Calories: 230
- Sugar: 4g
- Sodium: 420mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
Keywords: vegetarian soup, lentil soup, healthy recipes, vegan comfort food