Description
A hearty and flavorful lentil soup made with fresh vegetables, bold spices, and nutrient-packed lentils, simmered to perfection in one pot. This comforting soup is easy to prepare, wholesome, and versatile, perfect for a nutritious weeknight dinner or meal prep.
Ingredients
Scale
Soup Base
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 celery ribs, chopped
Main Ingredients
- 14-ounce can crushed or diced tomatoes
- 2 cups dry green or brown lentils
- 7 cups vegetable broth
Spices and Flavorings
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon salt, or to taste
- 1 lemon, juiced (about 2 tablespoons)
Greens
- 3 cups baby spinach, sliced into ribbons (or kale)
Instructions
- Prepare the Vegetables: Heat the olive oil in a large pot over medium heat. Add the chopped onions, minced garlic, peeled and chopped carrots, and chopped celery. Cook while stirring frequently for approximately 4-5 minutes until the vegetables begin to soften and become fragrant.
- Add Lentils, Tomatoes, and Spices: Pour in the can of crushed or diced tomatoes (with their juices), the dry lentils, and the vegetable broth. Then add the ground cumin, ground coriander, and smoked paprika. Stir thoroughly to combine all ingredients evenly.
- Simmer the Soup: Bring the mixture to a rolling boil, then reduce the heat to low and let it simmer gently for about 30 minutes. Cook until the lentils are tender and the soup has thickened. For a creamier texture, use an immersion blender to blend several times directly in the pot. Alternatively, transfer 1-2 cups of the soup to a blender, puree until smooth, and return it to the pot.
- Finish with Greens and Lemon Juice: Stir in the sliced baby spinach ribbons and the fresh lemon juice. Allow the spinach to wilt in the hot soup for about one minute. Season with salt to taste and adjust flavors if necessary.
Notes
- This is truly a simple, one-pot recipe that combines fresh vegetables, aromatic spices, and lentils for a wholesome and satisfying soup.
- You can use baby spinach or kale depending on your preference or availability.
- Blending part of the soup adds a creamy texture without the need for dairy or cream.
- Adjust salt and spices to your liking, and feel free to add extra chili flakes for heat.
- This soup stores well and tastes even better the next day, making it excellent for meal prep.
Nutrition
- Serving Size: 1 serving
- Calories: 236 kcal
- Sugar: 7 g
- Sodium: 610 mg
- Fat: 4 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 16 g
- Protein: 13 g
- Cholesterol: 0 mg
