Hearty Lentil Vegetable Soup

This Hearty Lentil Vegetable Soup is a nourishing, protein-rich dish that’s perfect for cozy dinners or a light, satisfying lunch. Packed with vegetables, spices, and tender lentils, it’s full of flavor and easy to prepare. The addition of fresh lemon juice and herbs at the end gives the soup a vibrant, refreshing finish. It’s a comforting meal for chilly days and a great option for meal prepping ahead.

Preparation Time: 15 minutes
Cooking Time: 50 minutes
Total Time: 1 hour 5 minutes
Servings: 6-8

Ingredients:

  • 1 large onion, chopped
  • 2 celery stalks, chopped
  • 2 medium carrots, diced
  • 2-3 cloves garlic, crushed
  • 2 tablespoons olive oil
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • Salt, to taste
  • Black pepper, to taste
  • 1 can (14 oz/400g) diced tomatoes or chopped tomatoes
  • 8 cups (2L) vegetable stock
  • 2 cups (380g) dried lentils, rinsed
  • 2-3 tablespoons parsley or coriander, chopped
  • 2 tablespoons fresh lemon juice

Directions:

  1. Sauté the vegetables: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 6-7 minutes, until slightly golden. Add the chopped celery and diced carrots, and cook for 4-5 minutes, until tender.
  2. Add garlic and spices: Stir in the crushed garlic, cumin, dried oregano, and paprika, and cook for another minute, stirring continuously.
  3. Add tomatoes and lentils: Add the diced tomatoes and cook for 1-2 minutes. Then, add the rinsed lentils and pour in the vegetable stock. Season with salt and black pepper to taste.
  4. Simmer the soup: Bring the mixture to a boil over high heat. Reduce the heat to low, cover with a lid, and let it simmer for 30-45 minutes, or until the lentils are tender. Taste and adjust seasoning with more salt or pepper if needed.
  5. Finish and serve: Stir in the chopped parsley or coriander and fresh lemon juice. Give it a final stir, turn off the heat, and serve hot.

Serving Suggestions:

  • Serve with a slice of crusty bread or garlic bread on the side.
  • Garnish with an extra sprinkle of chopped parsley or coriander for freshness.
  • Top with a dollop of Greek yogurt or sour cream for added creaminess.
  • Add a side of mixed green salad for a well-rounded meal.
  • Pair with a slice of lemon for squeezing on top for an extra burst of citrus.

Cooking Tips:

  • Use different lentils: Green, brown, or red lentils all work well in this recipe. Keep in mind red lentils cook faster.
  • Adjust texture: If you prefer a thicker soup, blend a portion of the soup using an immersion blender before adding the herbs.
  • Add extra veggies: You can add more vegetables like potatoes, bell peppers, or spinach for more texture and nutrition.
  • Herb variations: Substitute the parsley or coriander with basil or thyme for a different flavor profile.
  • Storage tip: The soup thickens as it cools. Add a bit of water or stock when reheating to get your preferred consistency.

Nutritional Benefits:

  • High in protein from the lentils, perfect for vegetarians and vegans.
  • Rich in fiber from the lentils and vegetables, aiding digestion.
  • Vitamin boost from the carrots, celery, and tomatoes, providing essential nutrients.
  • Iron-rich thanks to the lentils, which help in maintaining energy levels.
  • Low-fat and made with heart-healthy olive oil.

Dietary Information:

  • Vegan and vegetarian-friendly as it contains no animal products.
  • Gluten-free if using certified gluten-free vegetable stock.
  • Dairy-free with no dairy ingredients included.
  • High-fiber due to the lentils and vegetables.
  • Low-fat as it uses minimal oil and no butter or cream.

Nutritional Facts (per serving):

  • Calories: 180
  • Protein: 10g
  • Carbohydrates: 25g
  • Fat: 5g
  • Fiber: 9g
  • Sugar: 4g

Storage:

  • Refrigerate: Store in an airtight container in the refrigerator for up to 5 days.
  • Freeze: The soup can be frozen for up to 3 months. Let it cool completely before transferring to freezer-safe containers.
  • Reheat: Reheat on the stovetop over medium heat until warm, adding a splash of water or stock to adjust the consistency as needed.

Why You’ll Love This Recipe:

  1. Simple and wholesome: Made with basic, wholesome ingredients that are easy to find.
  2. Flavorful and hearty: The combination of spices, vegetables, and lentils makes it comforting and full of flavor.
  3. Perfect for meal prep: It stores well and reheats beautifully, making it ideal for meal prepping.
  4. Packed with nutrition: High in protein, fiber, and essential vitamins, making it a nutritious meal choice.
  5. Customizable: Easily adapt to suit your preferences with different herbs, spices, or vegetables.

Conclusion:

This Hearty Lentil Vegetable Soup is not only comforting but also packed with nutrition and flavor. It’s easy to make with simple ingredients, making it perfect for a weeknight dinner or meal prep. The combination of tender lentils, fresh vegetables, and a mix of spices makes it a delightful dish that’s sure to satisfy. Make a big batch today and enjoy a warming, wholesome meal throughout the week!

Frequently Asked Questions:

  1. Can I use canned lentils instead of dried lentils?
    Yes, you can use canned lentils, but reduce the cooking time. Add the canned lentils during the last 10-15 minutes of cooking.
  2. Can I make this soup in an Instant Pot?
    Yes, you can use an Instant Pot. Sauté the vegetables and spices, then add the rest of the ingredients and cook on high pressure for 15 minutes.
  3. What can I substitute for vegetable stock?
    You can use water, but the flavor will be less rich. You can also use chicken stock if you’re not vegan or vegetarian.
  4. How do I thicken the soup if it’s too thin?
    You can blend a portion of the soup with an immersion blender to thicken it or let it simmer uncovered for longer to reduce the liquid.
  5. Can I add other protein sources?
    Yes, you can add chickpeas or beans for extra protein. For non-vegans, cooked chicken or sausage can be added as well.