This Hearty Lentil Soup is a nutritious, protein-packed, and comforting dish perfect for chilly days or a healthy meal. Made with simple pantry ingredients, it’s full of aromatic spices, tender lentils, and fresh vegetables, finished with a squeeze of fresh lemon juice for a bright and tangy flavor. It’s a satisfying, wholesome meal that’s also vegan and gluten-free!
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Total Time: 55 minutes
- Servings: 6
Ingredients
- 1 large onion, chopped
- 2 celery stalks, chopped
- 2 medium carrots, diced
- 2-3 cloves garlic, crushed
- 2 tbsp olive oil
- 1 tsp cumin
- 1 tsp dried oregano
- 1 tsp paprika
- Salt and black pepper, to taste
- 1 can (14 oz/400g) diced tomatoes
- 8 cups (2L) vegetable stock
- 2 cups (380g) dried lentils, rinsed
- 2-3 tbsp parsley or coriander, chopped
- 2 tbsp fresh lemon juice
Directions
- Sauté the Vegetables:
- Heat olive oil in a large pot over medium heat.
- Add chopped onion and sauté for 6-7 minutes until golden.
- Stir in celery and diced carrots and cook for 4-5 minutes until tender.
- Add Garlic and Spices:
- Stir in crushed garlic, cumin, dried oregano, and paprika.
- Cook for 1 minute, stirring continuously, to release the flavors.
- Add Tomatoes and Lentils:
- Pour in diced tomatoes and cook for 1-2 minutes.
- Add the rinsed lentils and vegetable stock.
- Season with salt and black pepper to taste.
- Simmer the Soup:
- Bring to a boil over high heat, then reduce the heat to low.
- Cover and simmer for 30-45 minutes, stirring occasionally, until the lentils are tender.
- Taste and adjust seasoning if needed.
- Finish and Serve:
- Stir in chopped parsley or coriander and fresh lemon juice for a burst of freshness.
- Turn off the heat and serve hot.
Serving Suggestions
- Serve with crusty bread or pita for dipping.
- Pair with a simple green salad for a complete meal.
- Add a dollop of yogurt on top for extra creaminess.
- Sprinkle with chili flakes for a spicy kick.
Cooking Tips
- For a thicker texture, blend half of the soup with an immersion blender.
- Use red lentils for a creamier consistency or green/brown lentils for a firmer bite.
- Add a bay leaf while simmering for extra depth of flavor.
- For extra protein, stir in a handful of spinach or cooked quinoa before serving.
Nutritional Benefits
- Lentils are rich in protein, fiber, and iron.
- Carrots and celery provide vitamins A and C.
- Olive oil adds healthy fats.
- Lemon juice enhances digestion and boosts vitamin C intake.
Dietary Information
- Vegan-friendly
- Gluten-free
- High in fiber and protein
- Low in fat and calories
Nutritional Facts (Per Serving)
- Calories: 250-280 kcal
- Carbohydrates: 40g
- Protein: 14g
- Fat: 6g
- Fiber: 10g
- Sugar: 6g
Storage
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze for up to 3 months in portions.
- Reheat: Warm on the stovetop or microwave before serving.
Why You’ll Love This Recipe
- Wholesome and filling, yet light and nutritious.
- One-pot meal that’s easy to make.
- Budget-friendly and made with pantry staples.
- Packed with plant-based protein and fiber.
Conclusion
This Hearty Lentil Soup is a flavorful, nourishing, and satisfying meal that’s perfect for any season. The combination of earthy lentils, aromatic spices, and fresh lemon juice makes it comforting yet refreshing. Whether enjoyed as a main dish or a starter, this soup will keep you full and energized. Try it today for a simple, healthy, and delicious meal!
Frequently Asked Questions (FAQs)
- Can I use canned lentils instead of dried?
Yes! Use 3 cups of canned lentils, drain and rinse before adding to the soup. Reduce cooking time to 15-20 minutes. - What’s the best type of lentils to use?
Green or brown lentils hold their shape well. Red lentils break down and create a creamier soup. - Can I make this soup in a slow cooker?
Yes! Cook on low for 6-8 hours or high for 3-4 hours. - How can I add more protein?
Stir in chickpeas, white beans, or tofu before serving. - What can I use instead of vegetable stock?
Use water with a bouillon cube or homemade broth. - Can I make this soup spicy?
Yes! Add red chili flakes, cayenne pepper, or diced jalapeños for heat. - What herbs can I use instead of parsley or coriander?
Try fresh basil, thyme, or rosemary for a different flavor. - How do I thicken the soup?
Blend half of the soup or add mashed potatoes or blended beans. - Can I add other vegetables?
Absolutely! Try zucchini, bell peppers, spinach, or sweet potatoes. - How do I serve this soup for kids?