Lentil Vegetable Soup
Winter calls for meals that are not only nourishing but comforting, and this lentil vegetable soup hits both notes perfectly.
Equipment
- Large Soup Pot or Dutch Oven
- Cutting board
- Sharp chef’s knife
- Wooden Spoon or Silicone Spatula
- Measuring cups and spoons
- Ladle
- Colander or fine mesh sieve
Ingredients
For the Soup Base:
- 1 cup red lentils rinsed
- 1 tablespoon olive oil
- 1 medium onion diced
- 2 cloves garlic minced
- 2 medium carrots chopped
- 2 celery stalks chopped
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- 1/4 teaspoon black pepper
For the Vegetables:
- 1 medium zucchini diced
- 1 red bell pepper chopped
- 1 cup green beans cut into 1-inch pieces
- 1 cup chopped spinach or kale
For the Broth:
- 6 cups vegetable broth
- 1 can 14.5 oz diced tomatoes
- 1 bay leaf
- Salt to taste
For Garnish (Optional):
- Fresh parsley chopped
- Lemon wedges
Instructions
Prepare the Ingredients
- Rinse 1 cup of red lentils in a fine mesh sieve under cold running water until the water runs clear. This removes any dust or impurities.
- Dice the onion, mince the garlic, chop the carrots, celery, zucchini, and bell pepper. Cut green beans into 1-inch pieces.
- Wash and roughly chop your spinach or kale, and set aside.
- Pro Tip: Prepping all your ingredients before heating the pot makes the cooking process smooth and stress-free.
Saute the Aromatics
- Heat 1 tablespoon of olive oil in a large soup pot over medium heat.
- Add the diced onion and cook for 3–4 minutes until it’s soft and translucent.
- Stir in the minced garlic, cumin, smoked paprika, turmeric, and black pepper. Cook for 1 minute until fragrant.
- Pro Tip: Keep stirring the spices with the onions to prevent burning and ensure the flavors bloom.
Build the Soup Base
- Add the chopped carrots and celery to the pot. Cook for another 3–4 minutes to slightly soften them.
- Pour in 6 cups of vegetable broth and 1 can (14.5 oz) of diced tomatoes with their juice.
- Stir in the rinsed red lentils and add 1 bay leaf.
- Pro Tip: Make sure the lentils are fully submerged in the liquid for even cooking.
Simmer the Soup
- Bring the soup to a gentle boil over medium-high heat.
- Reduce the heat to low, cover, and let it simmer for 20–25 minutes until the lentils are tender.
- Stir occasionally to prevent sticking at the bottom.
- Pro Tip: If you like a creamier texture, you can mash a few spoonfuls of lentils against the side of the pot with a spatula.
Add the Vegetables
- Add zucchini, bell pepper, and green beans to the pot. Simmer for another 5–7 minutes until the vegetables are tender but still vibrant.
- Stir in the chopped spinach or kale at the very end. Cook for 1–2 minutes until wilted.
Season and Serve
- Remove the bay leaf. Taste and adjust salt and pepper as needed.
- Ladle the soup into bowls and garnish with fresh parsley and a squeeze of lemon if desired.
- Pro Tip: Adding lemon juice at the end brightens all the flavors and gives the hearty lentil vegetable soup a fresh finish.
Notes
Nutritional Value (Per Serving — Approximate)
- Calories: 230–250
- Protein: 12g
- Carbohydrates: 38g
- Fiber: 12g
- Fat: 4g
- Saturated Fat: 0.5g
- Sodium: 500–600mg (varies depending on broth)
- Potassium: 600mg
- Vitamin A: 90% DV
- Vitamin C: 35% DV
- Iron: 25% DV