Description
A hearty and nutritious Lentil Vegetable Soup combining fresh vegetables, lentils, and aromatic spices simmered to perfection. This comforting soup is easy to prepare, packed with flavors, and can be made creamy by blending a portion of it. Perfect for a wholesome meal served with warm bread and a squeeze of lemon.
Ingredients
Scale
Vegetables & Aromatics
- 2 carrots, chopped
- 1 onion, chopped
- 1 stalk celery, chopped
- 4 cloves garlic, pressed or grated
- 5 ounces (150 grams) spinach, about 4 to 5 cups
Spices & Herbs
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- ¾ teaspoon salt, or more to taste
- ⅛ teaspoon black pepper or red pepper flakes
Pantry Items
- 2 tablespoons extra virgin olive oil
- 6 cups (1.5 liters) vegetable broth
- 2 cans (15-ounce each) diced tomatoes (800 grams total)
- 1 cup (220 grams) dried green or brown lentils, uncooked and rinsed
Instructions
- Sauté Vegetables: Heat 2 tablespoons of extra virgin olive oil in a large pot over medium heat. Add the chopped carrots, onion, and celery, and sauté for 5 minutes, stirring often until they start to soften.
- Add Spices and Garlic: Stir in 1 teaspoon ground cumin and the pressed or grated garlic cloves. Continue to sauté for another minute until fragrant.
- Add Broth and Lentils: Pour in 6 cups of vegetable broth, 2 cans of diced tomatoes, and 1 cup of rinsed dried lentils. Add 1 teaspoon each of dried thyme and oregano, ¾ teaspoon salt, and ⅛ teaspoon black pepper or red pepper flakes. Stir to combine.
- Simmer Soup: Cover the pot with a lid and bring the soup to a boil. Then reduce the heat to medium-low, crack the lid slightly, and simmer for 30 minutes or until the lentils are tender but still have a slight bite. Stir occasionally to prevent sticking.
- Optional – Blend Soup: For a creamier texture, blend about 2 cups of the soup directly in the pot using an immersion blender, or transfer to a standing blender and blend before returning it to the pot.
- Add Spinach: Add the spinach to the soup and simmer for a few more minutes until the spinach wilts.
- Adjust Consistency and Seasoning: If needed, add more vegetable broth or water to reach your desired consistency. Taste and adjust seasoning with additional salt if necessary.
- Serve and Garnish: Serve hot topped with a drizzle of extra virgin olive oil, freshly ground black pepper, and a squeeze of fresh lemon juice. Pair with warm pita bread, focaccia, or crusty toasted bread rubbed with garlic for a complete meal.
Notes
- For a creamier soup, blend a portion using an immersion or standing blender.
- You can adjust the seasoning and spices to your taste preference, adding more cumin or red pepper flakes for extra heat.
- Add extra broth or water to thin the soup if it becomes too thick during simmering or after blending.
- This soup freezes well; cool completely before storing in airtight containers for up to 3 months.
- To boost nutritional value, add a squeeze of lemon juice before serving for a fresh, bright flavor.
Nutrition
- Serving Size: 1 bowl (about 400 grams)
- Calories: 280 kcal
- Sugar: 6 grams
- Sodium: 550 mg
- Fat: 7 grams
- Saturated Fat: 1 gram
- Unsaturated Fat: 6 grams
- Trans Fat: 0 grams
- Carbohydrates: 42 grams
- Fiber: 13 grams
- Protein: 15 grams
- Cholesterol: 0 mg
