Description
This Healthy & Easy Lentil Soup is the ultimate nourishing comfort food. Packed with protein-rich lentils, colorful vegetables, and fragrant spices, it’s a one-pot meal that’s naturally vegan and gluten-free. Perfect for meal prep, cozy weeknights, or anytime you need a hearty, wholesome bowl of soup.
Ingredients
1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
2 medium carrots, diced
2 celery stalks, diced
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 teaspoon dried thyme
1 bay leaf
1 cup brown or green lentils, rinsed
1 can (14.5 ounces) diced tomatoes
4 cups vegetable broth
2 cups chopped kale or spinach
Salt and black pepper to taste
Instructions
1. Heat the olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery. Sauté for 5 minutes until the vegetables are softened and the onion is translucent.
2. Stir in the minced garlic and cook for another minute until fragrant.
3. Add the cumin, paprika, thyme, and bay leaf. Let the spices bloom for about 1 minute, stirring to coat the vegetables.
4. Pour in the rinsed lentils and diced tomatoes. Stir to combine everything evenly.
5. Add the vegetable broth and bring the soup to a boil. Once boiling, reduce to a simmer, cover the pot, and cook for 25–30 minutes or until the lentils are tender.
6. Stir in the chopped kale or spinach and cook for 5 more minutes, until wilted.
7. Season with salt and pepper to taste. Remove the bay leaf before serving.
8. Serve hot with a drizzle of olive oil or a squeeze of lemon if desired.
Notes
For a creamier texture, blend a portion of the soup and stir it back in before serving.
If using red lentils, reduce the cooking time and expect a softer consistency.
Add a splash of lemon juice or vinegar at the end to brighten the flavors.
Nutrition
- Serving Size: 1 bowl (about 2 cups)
- Calories: 270
- Sugar: 6g
- Sodium: 580mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 14g
- Protein: 16g
- Cholesterol: 0mg
Keywords: vegan lentil soup, healthy soup, gluten-free soup