Hearty Lentil Vegetable Soup recipe

This Hearty Lentil Vegetable Soup is a wonderfully comforting and nutritious meal, packed with earthy lentils and a medley of fresh vegetables. It's perfect for a cozy weeknight dinner or a wholesome lunch.

Servings: 6-8 Prep time: 20 minutes Cook time: 45 minutes Total time: 65 minutes Difficulty: Easy

Ingredients

• For the Soup Base:

  • 30 ml (2 tablespoons) olive oil

  • 1 medium onion (~120 g), chopped

  • 2 medium carrots (~150 g), peeled and diced

  • 2 stalks celery (~100 g), diced

  • 3 cloves garlic (~15 g), minced

  • 200 g (1 cup) brown or green lentils, rinsed

  • 400 g (14.5 oz) can diced tomatoes, undrained

  • 1.5 L (6 cups) vegetable broth (or chicken broth)

  • 1 bay leaf

  • 5 ml (1 teaspoon) dried thyme

  • 2.5 ml (½ teaspoon) ground cumin

  • 5 ml (1 teaspoon) salt, or to taste

  • 2.5 ml (½ teaspoon) black pepper, or to taste

• For Finishing:

  • 150 g (5 oz) fresh spinach, roughly chopped (or kale)

  • 8 g (2 tablespoons) fresh parsley, chopped, for garnish

Equipment

• Large pot or Dutch oven

• Cutting board

• Sharp knife

• Measuring cups and spoons

Instructions

1. Prepare the Vegetables (10 minutes): Chop the onion, dice the carrots and celery, and mince the garlic. Rinse the lentils thoroughly under cold water.

2. Sauté Aromatics (8 minutes): Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Sauté for 6-8 minutes, stirring occasionally, until the vegetables begin to soften. Add the minced garlic and cook for another 1 minute until fragrant.

3. Add Lentils, Tomatoes, and Broth (5 minutes): Stir in the rinsed lentils, diced tomatoes (with their juice), vegetable broth, bay leaf, dried thyme, and ground cumin. Season with salt and black pepper.

4. Simmer the Soup (30 minutes): Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.

5. Stir in Spinach (2 minutes): Remove the bay leaf. Stir in the chopped fresh spinach and cook for 1-2 minutes, or until it has wilted. Taste and adjust seasoning if needed.

6. Serve (1 minute): Ladle the hot soup into bowls. Garnish with fresh chopped parsley before serving. Enjoy!

Tips & Variations

• Rinse Your Lentils: Always rinse lentils thoroughly before cooking to remove any debris and excess starch.

• Don't Overcook: Lentils can become mushy if overcooked. Check for tenderness around the 30-minute mark.

• Adjust Seasoning: Taste the soup before serving and adjust salt, pepper, or other spices to your preference. A splash of apple cider vinegar or lemon juice at the end can brighten the flavors.

• Protein Boost: Add cooked, shredded chicken or browned sausage to the soup for extra protein.

• Different Veggies: Feel free to add other vegetables like diced potatoes, zucchini, bell peppers, or green beans during the last 15-20 minutes of simmering.

• Spicy Kick: Add a pinch of red pepper flakes with the garlic for a touch of heat.

Estimated Nutrition Per Serving (approximate, based on 8 servings)

• Calories: 200 kcal

• Protein: 12 g

• Carbohydrates: 30 g

• Fat: 4 g

Shopping List

• Olive oil

• Onion

• Carrots

• Celery

• Garlic

• Brown or green lentils

• Canned diced tomatoes

• Vegetable broth

• Bay leaf

• Dried thyme

• Ground cumin

• Salt

• Black pepper

• Fresh spinach

• Fresh parsley

Allergen Tags

contains: celery (optional, if sensitive)

Quick summary: Hearty Lentil Vegetable Soup: Sauté veggies, add lentils, tomatoes, broth, and spices, simmer until tender, then stir in spinach.