Hearty Lentil and Vegetable Soup

This Hearty Lentil and Vegetable Soup is a warm, comforting dish packed with protein-rich lentils, fresh vegetables, and a touch of cheese for a creamy finish. It’s nutrient-dense, filling, and easy to prepare, making it perfect for a healthy meal. Whether enjoyed as a light lunch or a hearty dinner, this soup is both wholesome and satisfying.

Preparation Time

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Servings: 4-6

Ingredients

  • 1 cup (200 g) lentils (green, brown, or red), rinsed
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 carrots, diced
  • 1 celery stalk, chopped
  • 1 bell pepper, chopped
  • 1 zucchini, diced
  • 1 cup (30 g) fresh spinach, chopped
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • ½ teaspoon dried thyme
  • Salt and black pepper, to taste
  • 1 can (400 g) diced tomatoes
  • 4 cups (1 liter) vegetable broth or water
  • ½ cup (50 g) shredded cheese (cheddar, parmesan, or feta)
  • Juice of ½ lemon (optional, for brightness)

Directions

1. Sauté the Aromatics:

  • Heat olive oil in a large pot over medium heat.
  • Add onion, garlic, carrots, celery, and bell pepper. Sauté for 5 minutes until softened.

2. Add Spices and Lentils:

  • Stir in cumin, smoked paprika, thyme, salt, and black pepper.
  • Add rinsed lentils, mixing well with the aromatics.

3. Simmer the Soup:

  • Pour in vegetable broth and diced tomatoes. Bring to a boil.
  • Reduce heat, cover, and simmer for 25 minutes until lentils are tender.

4. Add Vegetables and Cheese:

  • Stir in zucchini and spinach, cooking for another 5 minutes.
  • Add shredded cheese, stirring until melted and creamy.
  • Adjust seasoning and add lemon juice for a fresh flavor boost.

5. Serve:

  • Ladle into bowls and garnish with extra cheese or fresh herbs.
  • Enjoy warm with crusty bread or crackers.

Serving Suggestions

  • Serve with whole grain bread or garlic toast for dipping.
  • Pair with a simple green salad for a balanced meal.
  • Add a dollop of Greek yogurt or sour cream for extra creaminess.

Cooking Tips

  • For a thicker soup, blend half of the soup and mix it back in.
  • Use red lentils for a softer texture or green/brown lentils for a chunkier consistency.
  • Add chili flakes for a spicy kick.
  • Substitute spinach with kale or Swiss chard if preferred.

Nutritional Benefits

  • High in plant-based protein from lentils.
  • Rich in fiber, aiding digestion and heart health.
  • Packed with vitamins and antioxidants from fresh vegetables.
  • Good source of calcium and healthy fats from cheese.

Dietary Information

  • Vegetarian-friendly
  • Gluten-free (ensure broth is gluten-free)
  • Dairy-free option: Omit cheese or use dairy-free cheese.

Nutritional Facts (Per Serving)

  • Calories: 250
  • Protein: 12g
  • Carbohydrates: 35g
  • Fat: 7g
  • Fiber: 10g
  • Calcium: 150mg

Storage

  • Refrigeration: Store in an airtight container for up to 4 days.
  • Freezing: Freeze for up to 3 months.
  • Reheating: Warm on the stovetop or microwave until heated through.

Why You’ll Love This Recipe

  • Hearty, healthy, and packed with nutrients.
  • Easy one-pot meal that’s simple to prepare.
  • Customizable with different veggies and seasonings.
  • Perfect for meal prep and leftovers.

Conclusion
This Lentil and Vegetable Soup is a delicious, healthy, and comforting dish that’s perfect for any time of the year. Packed with protein, fiber, and vitamins, it’s both satisfying and nutritious. Whether you’re making it for a quick weeknight meal or meal-prepping for the week, this soup is sure to become a staple in your kitchen. Try it today and enjoy a bowl of wholesome goodness!

Frequently Asked Questions

  1. Can I use canned lentils instead of dried?
    Yes! Use 1½ cups of canned lentils, but reduce cooking time to 15 minutes.
  2. Can I make this soup in a slow cooker?
    Yes! Cook on low for 6 hours or high for 3 hours.
  3. What other vegetables can I add?
    Potatoes, green beans, or peas work well in this soup.
  4. Can I make this soup spicy?
    Yes! Add ½ teaspoon chili flakes or cayenne pepper.
  5. How can I make the soup creamier?
    Blend part of the soup or add coconut milk or heavy cream.
  6. Can I replace lentils with another legume?
    Yes! Chickpeas or white beans make a great substitute.
  7. What’s the best cheese for this soup?
    Parmesan, cheddar, or feta add a delicious richness.
  8. Can I use frozen spinach?
    Yes! Add ½ cup frozen spinach directly into the soup.
  9. How can I add more protein?
    Add cooked chicken, tofu, or more lentils for a protein boost.
  10. What’s the best way to store leftovers?
    Store in an airtight container in the fridge for up to 4 days, or freeze for later use.