This Hearty Lentil Vegetable Soup is a nutritious, flavorful, and comforting dish packed with vegetables, spices, and protein-rich lentils. Perfect for a cozy dinner or meal prep, it’s both satisfying and easy to make.
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
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, to taste
- Black pepper, to taste
- 1 can (14 oz/400g) diced or chopped 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:
- In a large pot, heat olive oil over medium heat.
- Add the chopped onion and sauté for 6-7 minutes until golden. Add the celery and carrots, cooking for another 4-5 minutes until tender.
- Add Garlic and Spices:
- Stir in the crushed garlic, cumin, dried oregano, and paprika. Cook for 1 minute, stirring continuously to release the flavors.
- Add Tomatoes and Lentils:
- Pour in the 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 the mixture to a boil over high heat.
- Reduce heat to low, cover with a lid, and simmer for 30-45 minutes, or until lentils are tender. Adjust seasoning as needed.
- Finish and Serve:
- Stir in chopped parsley or coriander and fresh lemon juice. Mix well, turn off the heat, and serve hot.
Serving Suggestions
- Serve with a side of crusty bread or garlic toast.
- Pair with a fresh green salad for a complete meal.
- Garnish with a dollop of Greek yogurt for extra creaminess.
- Top with extra chopped parsley or coriander for added freshness.
- Add a sprinkle of red chili flakes for a spicy kick.
Cooking Tips
- Use red lentils for a creamier texture or green/brown lentils for a firmer bite.
- Adjust the thickness by adding more vegetable stock if needed.
- For added depth of flavor, sauté the spices for a few seconds before adding garlic.
- Use an immersion blender to partially puree the soup for a thicker consistency.
- Add spinach or kale during the last 5 minutes for extra greens.
Nutritional Benefits
- High in plant-based protein and fiber from lentils.
- Packed with vitamins and antioxidants from vegetables.
- Low in fat and cholesterol, making it a heart-healthy choice.
Dietary Information
- Vegan and vegetarian-friendly.
- Naturally gluten-free.
Nutritional Facts (Per Serving)
- Calories: 250
- Protein: 12g
- Carbohydrates: 40g
- Fat: 6g
- Fiber: 10g
Storage
- Refrigerate in an airtight container for up to 5 days.
- Freeze in individual portions for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheat on the stovetop or microwave, adding a splash of water or stock to loosen if needed.
Why You’ll Love This Recipe
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- Easy to make with pantry staples.
- Wholesome, filling, and perfect for meal prep.
- Versatile and adaptable with different vegetables or lentils.
- Bursting with hearty flavors and spices.
Conclusion
This Hearty Lentil Vegetable Soup is a delicious and comforting meal that’s both nutritious and satisfying. With its rich flavors and wholesome ingredients, it’s the perfect dish to warm you up on any day. Try it once, and it will quickly become a family favorite!
Frequently Asked Questions
- Can I use canned lentils instead of dried?
- Yes, use 4 cups of canned lentils. Reduce the cooking time to 15 minutes.
- Can I add other vegetables?
- Absolutely! Zucchini, bell peppers, or potatoes work well.
- What’s the best type of lentils to use?
- Green or brown lentils hold their shape, while red lentils create a creamier texture.
- Can I make this soup in a slow cooker?
- Yes, cook on low for 6-8 hours or high for 3-4 hours.
- Can I skip the lemon juice?
- The lemon juice adds brightness, but you can omit it or substitute with vinegar.
- How can I make the soup spicier?
- Add red pepper flakes, cayenne pepper, or a dash of hot sauce.
- Can I use chicken stock instead of vegetable stock?
- Yes, but the soup will no longer be vegetarian.
- Can I freeze the soup?
- Yes, it freezes well for up to 3 months.
- How do I thicken the soup?
- Simmer uncovered for an additional 10 minutes or mash some of the lentils.
- What can I serve this with?
- Serve with bread, rice, or a side salad for a complete meal.