Directions
In a large pot, heat olive oil over medium heat. Add the onion, carrot, and celery. Sauté for 5–7 minutes, or until the vegetables begin to soften and the onion becomes translucent.
Add the garlic, cumin, paprika, and turmeric. Cook for 1–2 minutes until fragrant, stirring frequently to prevent burning.
Stir in the lentils, diced tomatoes (with juices), vegetable broth, and bay leaf. Bring the soup to a boil, then reduce heat and simmer uncovered for 30–35 minutes, or until the lentils are tender.
Remove the bay leaf. For a thicker texture, blend about 1–2 cups of the soup with an immersion blender, or mash gently with a potato masher. Stir in the chopped greens and cook for another 5 minutes until wilted.
Finish with a squeeze of lemon juice and season with salt and pepper to taste. Serve hot, garnished with fresh parsley and crusty bread on the side.
Nutritional Information (Per Serving – Approximate)
Calories: 260
Protein: 14g
Carbohydrates: 35g
Fiber: 13g
Fat: 6g
Sodium: 480mg
This soup is incredibly filling and heart-healthy thanks to its high fiber content and complex carbohydrates. It’s naturally low in fat and cholesterol-free, making it a smart option for clean eating and weight management.
Common Mistakes to Avoid
Skipping the rinse step with lentils can leave you with a dusty, gritty soup. Always rinse your lentils under cold water to remove debris and excess starch.
Overcooking lentils may cause them to become mushy and fall apart. If you want your lentils to keep a bit of bite, check for doneness after 25 minutes and remove from heat as soon as they’re tender.
Using plain water instead of broth may result in a flat flavor. Vegetable broth adds essential depth and richness to the final dish.
Adding acidic ingredients like tomatoes or lemon too early can slow the cooking of lentils. Always simmer lentils first, then finish with acidity toward the end.
Helpful Tips
For extra depth of flavor, sauté a tablespoon of tomato paste with the spices before adding the broth—it caramelizes and brings out the umami.
Use French green lentils or black lentils if you prefer a firmer texture—they hold their shape better than brown lentils.
If you’re meal prepping, divide the soup into individual portions and store in glass containers. It keeps well in the fridge for up to 5 days and in the freezer for up to 3 months.
Add grains like quinoa or barley during cooking for extra body and nutrients. You can also stir in a splash of coconut milk for creaminess without dairy.
Boost the protein even more with a handful of chopped walnuts or hemp seeds sprinkled on top before serving.
Conclusion
This Vegetarian Lentil Soup is a cozy, plant-based powerhouse that delivers on flavor, nutrition, and convenience. Whether you’re cooking for your family, packing healthy lunches, or simply trying to eat more vegetables, this recipe will earn a regular spot on your table.
Wholesome, hearty, and endlessly customizable, it’s the kind of meal that proves you don’t need meat to feel full and satisfied. Give it a try this week—you’ll love how simple and comforting it is, and your body will thank you.
