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Lentil Vegetable Soup

A comforting, nutritious soup made with lentils and a variety of vegetables, perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Main Dish, Soup
Cuisine: American, Healthy
Calories: 250
Ingredients Method Notes

Ingredients
  

For the sauté
  • 2 tablespoons extra virgin olive oil Can substitute with avocado oil.
  • 2 whole carrots, chopped Can use parsnips for different flavor.
  • 1 whole onion, chopped Shallots can be used for milder taste.
  • 1 stalk celery, chopped Replace with bell peppers if desired.
  • 4 cloves garlic, pressed or grated Adjust based on preference.
For the soup
  • 1 teaspoon cumin, ground Coriander can be an alternative.
  • 6 cups vegetable broth Low-sodium options available.
  • 2 cans (15-ounce each) diced tomatoes Fresh tomatoes can also be used in season.
  • 1 cup dried lentils, rinsed Green or brown lentils are best.
  • 1 teaspoon thyme, dried Fresh thyme is a great substitute.
  • 1 teaspoon oregano, dried Italian seasoning works as a blend.
  • ¾ teaspoon salt Adjust salt content based on broth.
  • ⅛ teaspoon black pepper Adjust based on spice preference.
  • 5 ounces spinach About 4 to 5 cups; kale or Swiss chard can be used.

Method
 

Preparation
  1. In a large pot, heat 2 tablespoons of extra virgin olive oil over medium heat until shimmering.
  2. Add 2 chopped carrots, 1 chopped onion, and 1 stalk of chopped celery. Sauté for about 5 minutes, stirring often until slightly softened.
  3. Stir in 1 teaspoon of ground cumin and 4 pressed or grated cloves of garlic. Continue to sauté for another minute until fragrant.
Cooking
  1. Pour in 6 cups of vegetable broth, add the 2 cans of diced tomatoes, 1 cup of dried lentils, 1 teaspoon of dried thyme, 1 teaspoon of dried oregano, ¾ teaspoon of salt, and ⅛ teaspoon of black pepper.
  2. Cover the pot with a lid, bring the mixture to a boil, then lower the heat.
  3. Let it simmer on medium-low for about 30 minutes, stirring occasionally, until the lentils are tender but have a slight bite.
  4. For a creamier texture, blend about 2 cups of the soup directly in the pot with an immersion blender or transfer to a standing blender.
  5. Fold in 5 ounces of spinach, simmer for a few more minutes until wilted.
  6. If needed, add more vegetable broth or water to achieve desired consistency. Adjust seasoning with more salt if necessary before serving.

Notes

Layer your seasoning to enhance flavor. Can be served with crusty bread or garnished with fresh herbs and olive oil.