Healthy Lentil and Vegetable Soup

Introduction

Healthy Lentil and Vegetable Soup is a nutritious, hearty, and wholesome dish that combines the goodness of lentils with a medley of fresh vegetables. Lentils are rich in protein, fiber, and essential minerals, while vegetables add vitamins, antioxidants, and vibrant flavors. This soup is not only satisfying but also light on calories, making it an ideal choice for healthy weeknight dinners, meal prep, or even a comforting lunch.

It’s naturally vegetarian, vegan, and gluten-free—a dish that nourishes your body while delighting your taste buds.

Why I Love This Recipe

I love this recipe because it’s comfort in a bowl. The lentils give the soup a creamy, hearty texture, while the vegetables make it colorful and refreshing. It’s the kind of dish you can enjoy without guilt—it’s filling, nourishing, and keeps you energized for hours.

Another reason I adore it is its versatility—you can add whatever vegetables you have on hand, adjust the spices, or even switch up the type of lentils for a slightly different flavor and texture each time. It’s budget-friendly, easy to make, and incredibly satisfying.

Why It’s a Must-Try Dish

• Packed with plant-based protein and fiber.
• A nutrient-rich, low-calorie meal that’s still filling.
• Customizable with seasonal vegetables.
• Perfect for meal prep—flavors get even better the next day.
• Freezer-friendly for quick, healthy meals anytime.

Recipe Information

• Preparation Time: 15 minutes
• Cooking Time: 35 minutes
• Total Time: 50 minutes
• Servings: 6 servings
• Calories: ~220 per serving
• Cuisine: International (fusion of Mediterranean & comfort food styles)
• Course: Soup / Main Course / Healthy Meal

Ingredients

Base:

• 1 ½ cups dried green or brown lentils, rinsed
• 1 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 red bell pepper, chopped
• 1 medium zucchini, chopped
• 1 cup baby spinach or kale (optional, for added greens)

Liquids & Seasoning:

• 6 cups vegetable broth (or water + 2 bouillon cubes)
• 1 can (14 oz) diced tomatoes
• 1 tsp cumin powder
• 1 tsp paprika (smoked, if available)
• ½ tsp turmeric (optional, for added health benefits)
• ½ tsp dried thyme or oregano
• 1 bay leaf
• Salt & black pepper to taste
• Juice of ½ lemon (to brighten flavors)

Garnish (optional):

• Fresh parsley or cilantro, chopped
• A drizzle of olive oil

Simple Cooking Directions

1. Sauté onion, garlic, and veggies in olive oil.
2. Add lentils, tomatoes, broth, and spices.
3. Simmer until lentils are tender.
4. Stir in greens, adjust seasoning, and serve hot.

Step-by-Step Recipe Preparation

Step 1: Prep the Ingredients

• Wash and chop all vegetables.
• Rinse lentils thoroughly under cold water.

Step 2: Build the Flavor Base

1. Heat olive oil in a large soup pot over medium heat.
2. Add onion, garlic, carrots, and celery. Sauté for 4–5 minutes until softened.

Step 3: Add Vegetables and Lentils

• Stir in bell pepper, zucchini, and lentils. Mix well.

Step 4: Add Liquids & Spices

1. Pour in vegetable broth and diced tomatoes.
2. Add cumin, paprika, turmeric, thyme/oregano, bay leaf, salt, and pepper.
3. Bring to a boil, then reduce heat to low.

Step 5: Simmer the Soup

• Cover and simmer for 25–30 minutes until lentils are soft but not mushy.

Step 6: Finish with Greens & Lemon

• Stir in spinach or kale. Cook 2–3 more minutes until wilted.
• Add a splash of lemon juice for brightness.

Step 7: Serve

• Remove bay leaf, ladle into bowls, and garnish with parsley or olive oil drizzle.

How to Serve This Recipe

• Serve hot with a side of crusty bread, garlic toast, or pita.
• For a full meal, pair with a fresh green salad.
• Top with a dollop of Greek yogurt for creaminess (optional).

Additional Recipe Tips

• Soak lentils for 20 minutes before cooking to reduce cooking time.
• If soup becomes too thick, add a little more broth or water.
• Add chili flakes for a spicy kick.
• Cook in a slow cooker or Instant Pot for convenience.

Variations

• Indian-style lentil soup: Add curry powder, coriander, and coconut milk.
• Mediterranean twist: Add olives and a sprinkle of feta cheese before serving.
• Protein boost: Add cooked chicken or turkey pieces.
• Kid-friendly: Blend half of the soup for a smoother texture.

Freezing and Storage

• Storage: Keep in an airtight container in the fridge for up to 5 days.
• Freezing: Cool completely, then freeze in portions for up to 3 months. Thaw overnight and reheat on the stovetop.

Special Equipment Needed

• Large soup pot or Dutch oven
• Wooden spoon for stirring
• Blender (optional, if you want a smoother soup)

Conclusion

Healthy Lentil and Vegetable Soup is a nutritious, hearty, and comforting dish perfect for any season. It’s easy to make, budget-friendly, and loaded with plant-based protein, fiber, and vitamins. Whether you’re looking for a light lunch, a filling dinner, or a freezer-friendly meal prep option, this soup is a must-have in your recipe collection.

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Healthy Lentil and Vegetable Soup

Author: admin Courses: Soups & Drinks

Difficulty: Beginner Prep Time 15 mins Cook Time 35 mins Total Time 50 mins

Servings: 6 Calories: 220 per serving

Description

Healthy Lentil and Vegetable Soup is a nutritious, hearty, and wholesome dish that combines the goodness of lentils with a medley of fresh vegetables.

Ingredients

Scale

1/2x 1x 2x 3x

Base:

• 1 ½ cups dried green or brown lentils, rinsed
• 1 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 red bell pepper, chopped
• 1 medium zucchini, chopped
• 1 cup baby spinach or kale (optional, for added greens)

Liquids & Seasoning:

• 6 cups vegetable broth (or water + 2 bouillon cubes)
• 1 can (14 oz)
• 1 tsp cumin powder
• 1 tsp paprika (smoked, if available)
• ½ tsp turmeric (optional, for added health benefits)
• ½ tsp dried thyme or oregano
• 1 bay leaf
• Salt & black pepper to taste
• Juice of ½ lemon (to brighten flavors)

Garnish (optional):

• Fresh parsley or cilantro, chopped
• A drizzle of olive oil

Instructions

1. Step 1: Prep the Ingredients : Wash and chop all vegetables. Rinse lentils thoroughly under cold water.
2. Step 2: Build the Flavor Base : Heat olive oil in a large soup pot over medium heat. Add onion, garlic, carrots, and celery. Sauté for 4–5 minutes until softened.
3. Step 3: Add Vegetables and Lentils : Stir in bell pepper, zucchini, and lentils. Mix well.
4. Step 4: Add Liquids & Spices : Pour in vegetable broth and diced tomatoes. Add cumin, paprika, turmeric, thyme/oregano, bay leaf, salt, and pepper. Bring to a boil, then reduce heat to low.
5. Step 5: Simmer the Soup : Cover and simmer for 25–30 minutes until lentils are soft but not mushy.
6. Step 6: Finish with Greens & Lemon : Stir in spinach or kale. Cook 2–3 more minutes until wilted. Add a splash of lemon juice for brightness.
7. Step 7: Serve : Remove bay leaf, ladle into bowls, and garnish with parsley or olive oil drizzle.

Keywords: Healthy Lentil and Vegetable Soup