Description

This hearty and nutritious vegetarian lentil soup combines tender lentils, fresh vegetables, and warm spices for a comforting meal perfect for any day. Packed with fiber and plant-based protein, this gluten-free and vegan-friendly soup is easy to prepare on the stovetop and makes an ideal meatless meal that is both flavorful and healthy.

Ingredients

Scale

Vegetables and Aromatics

1 small onion, diced
2 cloves garlic, minced
2 carrots, peeled and diced
2 celery stalks, diced
2 cups chopped fresh spinach or kale

Spices

1 teaspoon ground cumin
½ teaspoon smoked paprika
¼ teaspoon turmeric
1 bay leaf

Legumes and Liquids

1 cup dried brown or green lentils, rinsed
1 can (14.5 oz) diced tomatoes
6 cups vegetable broth

Others

1 tablespoon olive oil
Salt and pepper to taste
1 tablespoon lemon juice (optional)

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Instructions

Sauté the vegetables: Heat olive oil in a large pot over medium heat. Add diced onion, minced garlic, carrots, and celery. Cook for 5–7 minutes, stirring occasionally, until the vegetables are softened and fragrant.
Add spices: Stir in ground cumin, smoked paprika, and turmeric. Cook for 1 minute more to release their aroma without burning.
Add lentils and liquids: Pour in rinsed lentils, diced tomatoes with their juices, vegetable broth, and add the bay leaf. Season with salt and pepper to taste. Bring the mixture to a boil.
Simmer the soup: Reduce heat to low and let the soup simmer uncovered for 30–35 minutes, or until the lentils are tender and cooked through.
Finish with greens and seasoning: Remove and discard the bay leaf. Stir in chopped spinach or kale until wilted. Add lemon juice if desired for brightness and adjust the seasoning as needed.
Serve: Ladle the hot soup into bowls and enjoy immediately, or allow to cool slightly and store leftovers for later.

Notes

For a thicker texture, blend half the soup with an immersion blender or mash some lentils with a spoon.
Leftovers keep well and tend to taste even better the next day as flavors meld.

Prep Time: 10 minutes
Cook Time: 35 minutes
Category: Soup
Method: Stovetop
Cuisine: Mediterranean, American

Nutrition

Serving Size: 1½ cups
Calories: 210
Sugar: 5g
Sodium: 520mg
Fat: 5g
Saturated Fat: 1g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 10g
Protein: 12g
Cholesterol: 0mg