Description
A hearty and nutritious Veggie-Loaded Lentil Soup packed with fresh vegetables, protein-rich lentils, and savory spices. This vegan and gluten-free Mediterranean-inspired soup is perfect for a comforting meal any day of the week.
Ingredients
Scale
Vegetables
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 2 carrots, peeled and diced
- 2 celery stalks, sliced
- 1 zucchini, diced
- 2 cups chopped kale or spinach
- Chopped fresh parsley for garnish (optional)
Liquids & Canned Goods
- 1 (14.5 oz) can diced tomatoes
- 6 cups low-sodium vegetable broth
Dry Goods & Spices
- 1 cup green or brown lentils, rinsed
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
Other
- 1 tablespoon olive oil
- Juice of ½ lemon
Instructions
- Prepare Vegetables: Heat olive oil in a large pot over medium heat. Add diced onion, minced garlic, carrots, and sliced celery. Sauté for 5–6 minutes until the vegetables soften and become fragrant.
- Add Zucchini: Stir in the diced zucchini and cook for another 2–3 minutes, allowing it to soften slightly.
- Add Lentils, Tomatoes & Broth: Add rinsed lentils, canned diced tomatoes with their juice, and low-sodium vegetable broth to the pot. Stir to combine.
- Season: Add ground cumin, dried thyme, smoked paprika, salt, and black pepper to the soup. Stir well to combine all ingredients.
- Simmer: Bring the soup to a boil, then reduce heat and let it simmer uncovered for 25–30 minutes, or until the lentils are tender and the flavors meld.
- Add Greens: Stir in chopped kale or spinach and simmer for an additional 5 minutes until the greens wilt and become tender.
- Finish & Serve: Add the juice of half a lemon to brighten the flavors. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley if desired.
Notes
- This soup thickens as it sits; add more broth or water when reheating to loosen the consistency.
- You can substitute kale for spinach based on preference or add diced sweet potato for extra heartiness and texture.
- The soup keeps well in the refrigerator for up to 5 days or can be frozen for up to 3 months for meal prep convenience.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 ½ cups
- Calories: 230
- Sugar: 6g
- Sodium: 400mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 10g
- Protein: 13g
- Cholesterol: 0mg
