Description
A nourishing and filling soup made with protein-rich lentils, fresh vegetables, and aromatic herbs. This hearty soup is perfect for a comforting lunch or dinner, offering warmth, flavor, and wholesome nutrition in every bowl.
Ingredients
Units
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- 2 tbsp olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 1/2 cups dried brown or green lentils, rinsed
- 6 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 tsp dried thyme
- 1 tsp ground cumin
- 1/2 tsp paprika
- Salt, to taste
- Black pepper, to taste
- 2 cups fresh spinach or kale, chopped
- Optional garnish: fresh parsley or lemon wedges
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots, and celery, and sauté for 5 minutes until softened.
- Stir in garlic, red bell pepper, and zucchini, cooking for another 3 minutes.
- Add lentils, vegetable broth, diced tomatoes, thyme, cumin, paprika, salt, and black pepper. Stir well.
- Bring to a boil, then reduce heat and simmer for 30–35 minutes, or until lentils are tender.
- Stir in spinach or kale and cook for an additional 2–3 minutes until wilted.
- Taste and adjust seasoning as needed, then serve hot with optional parsley or lemon wedges.
Notes
- For added richness, stir in a splash of olive oil or balsamic vinegar before serving.
- Red lentils can be used but will cook faster and yield a softer texture.
- This soup freezes well for up to 3 months.
- Serve with crusty bread for a complete meal.
Nutrition
- Serving Size: 1 bowl
- Calories: 210
- Sugar: 7g
- Sodium: 520mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg