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–+ servings
Lentil and Vegetable Soup

Discover why Lentil and Vegetable Soup is a nutritious and versatile meal perfect for any diet Enjoy its health benefits and easy preparation
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 6 people
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 cup dried lentils (brown or red)
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 1 can (14.5 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 medium potato, diced (optional)
  • 2 cups leafy greens (spinach or kale), chopped (optional)
  • 1 teaspoon dried herbs (e.g., thyme, oregano)
  • to taste salt and pepper
  • 1 tablespoon olive oil for sautéing

Equipment

  • Large pot
  • Cutting board
  • Knife
  • Measuring cups
  • Measuring spoons

Method
 

  1. Rinse the lentils under cold water and set aside.
  2. In a large pot, heat olive oil over medium heat and sauté diced onion and minced garlic until fragrant.
  3. Add diced carrots and celery to the pot, stirring for 3-4 minutes until softened.
  4. Stir in the diced tomatoes, lentils, and broth.
  5. Bring to a boil, then reduce heat to a simmer.
  6. If using, add diced potato and bell pepper at this stage.
  7. Simmer for 30-40 minutes, or until lentils are tender, stirring occasionally.
  8. In the last 5-10 minutes of cooking, add zucchini and leafy greens.
  9. Season with dried herbs, salt, and pepper to taste.
  10. If desired, blend part of the soup for a smoother texture, or serve as is.

Nutrition

Calories: 220kcalCarbohydrates: 36gProtein: 12gFat: 3gSaturated Fat: 0.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 2gSodium: 300mgPotassium: 550mgFiber: 10gSugar: 4gVitamin A: 810IUVitamin C: 30mgCalcium: 60mgIron: 4mg

Notes

This soup is versatile—feel free to swap in any vegetables you have on hand. It stores well in the refrigerator for 4-5 days and freezes beautifully for up to 3 months. For added flavor, try incorporating a splash of vinegar or citrus juice before serving. Adjust seasonings to your preference; adding salt too early can toughen lentils, so season after they are cooked. If you like a creamy texture, blend part of the soup with an immersion blender.
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