This Hearty Lentil and Vegetable Soup is a warm, comforting meal packed with nutritious ingredients like butternut squash, carrots, potatoes, and lentils. Perfect for cooler weather, this filling soup is flavored with a blend of herbs and spices, and finished with fresh spinach and parsley for a burst of freshness. Serve with crusty bread for a complete meal that’s both satisfying and wholesome.
Preparation Time:
Prep Time: 15 minutes
Cook Time: 45-50 minutes
Total Time: 1 hour 5 minutes
Ingredients:
For the Soup:
- 1 pound butternut squash (or a 1-pound frozen bag)
- 1 pound carrots, peeled and chopped
- 1 pound potatoes, peeled and chopped
- 3 stalks celery, chopped
- 1 large sweet onion, chopped
- 8 cloves garlic, chopped
- 2 cups lentils (any color, red recommended)
- 4 cups chicken or vegetable stock
- 4 cups water
Seasonings:
- 1 tablespoon kosher salt (or to taste)
- 1 teaspoon black pepper
- 2 bay leaves
- 1 teaspoon thyme
- ½ teaspoon oregano
- ¼ teaspoon turmeric
- ¼ cup extra virgin olive oil
- ¼ cup red wine vinegar
For the Finish:
- 3 cups (or 2 handfuls) baby spinach, chopped
- ¼ cup fresh parsley, chopped
Optional Topping:
- Shaved Parmesan or Romano cheese
Instructions:
Step 1: Cook the Soup
- In a large stockpot, add all the Soup ingredients: butternut squash, carrots, potatoes, celery, onion, garlic, lentils, chicken or vegetable stock, and water.
- Add the Seasonings: kosher salt, black pepper, bay leaves, thyme, oregano, turmeric, olive oil, and red wine vinegar.
- Bring the soup to a boil over medium-high heat. Once it reaches a boil, reduce the heat to a simmer.
- Simmer for 45-50 minutes, stirring occasionally, until the vegetables and lentils are tender.
Step 2: Blend and Thicken the Soup
- Once the soup has finished simmering, remove the bay leaves and discard them.
- Ladle 2-3 cups of the soup into a blender and blend until smooth. This will help thicken the soup while still keeping most of the texture intact.
- Return the blended soup to the pot and stir to combine.
Step 3: Add Spinach and Parsley
- Stir in the chopped spinach and parsley. Let the soup simmer for a few more minutes until the spinach wilts and the flavors meld together.
- Taste and adjust seasoning with additional salt and pepper if needed.
Step 4: Serve
- Serve the soup hot, topped with a few shavings of Parmesan or Romano cheese, if desired.
- Pair with crusty bread for a complete and satisfying meal.
Serving Suggestions:
- Serve with a side of warm, crusty bread or garlic toast.
- Pair with a fresh green salad for a balanced meal.
- Add a dollop of Greek yogurt or sour cream for extra creaminess.
- Drizzle with extra virgin olive oil for added richness.
- For a heartier meal, serve with a side of roasted vegetables.
Cooking Tips:
- For extra flavor, sauté the onions, garlic, and celery in olive oil before adding the rest of the soup ingredients.
- If you prefer a completely smooth soup, you can blend all of the soup instead of just a portion.
- Frozen spinach can be substituted for fresh spinach to save time.
- Adjust the consistency of the soup by adding more stock or water if it’s too thick.
- If you like a bit of heat, add a pinch of red pepper flakes or cayenne pepper while simmering.
Nutritional Benefits:
- High in fiber from the lentils and vegetables, aiding digestion and promoting satiety.
- Rich in vitamins and minerals, especially vitamin A, vitamin C, potassium, and iron from the vegetables and lentils.
- Good source of plant-based protein from the lentils, making it a satisfying meal.
- Low in fat, making it a heart-healthy option.
- Contains antioxidants from the turmeric, garlic, and fresh herbs, supporting overall health.
Dietary Information:
- Vegan-friendly (use vegetable stock)
- Gluten-free
- Rich in fiber
- Low-fat
- Dairy-free (unless topped with cheese)
Nutritional Facts (per serving, based on 6 servings):
- Calories: 270
- Protein: 12g
- Fat: 10g
- Carbohydrates: 36g
- Fiber: 9g
- Sodium: 620mg
Storage:
- Store leftover soup in an airtight container in the refrigerator for up to 5 days.
- The soup can be frozen for up to 3 months. Thaw in the refrigerator overnight and reheat on the stovetop.
- Reheat gently on the stovetop or microwave before serving.
Why You’ll Love This Recipe:
- It’s packed with nutrient-dense vegetables and protein-rich lentils, making it both delicious and nourishing.
- The soup is easy to prepare in one pot, making cleanup simple.
- It’s perfect for meal prep, as it stores well and tastes even better the next day.
- The rich flavors from the spices and fresh herbs create a comforting, wholesome meal.
- You can easily customize the ingredients to suit your preferences or dietary needs.
Enjoy this cozy and nutritious Lentil and Vegetable Soup!