Lentil and Vegetable Soup

This Lentil and Vegetable Soup is a hearty, protein-packed dish brimming with seasonal vegetables and warming spices. It is the perfect choice for a nourishing, easy-to-make meal any time of year.

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Combining the earthy flavors of lentils with aromatic garlic, cumin, and smoked paprika, this soup offers a deep, savory profile. The addition of fresh greens like spinach or kale at the end provides a vibrant finish to every bowl.

Ingredients

• Lentils: 1 cup (200 g) dried brown or green lentils, rinsed
• Vegetables: 2 tablespoons olive oil, 1 medium onion (diced), 2 cloves garlic (minced), 2 carrots (peeled and diced), 2 celery stalks (diced), 1 medium zucchini (diced), 1 red bell pepper (diced), 1 cup (150 g) diced tomatoes, 4 cups (1 liter) vegetable broth, 2 cups (480 ml) water, 2 cups (60 g) fresh spinach or kale (chopped)
• Seasonings: 1 teaspoon ground cumin, 1 teaspoon dried thyme, ½ teaspoon smoked paprika, 1 bay leaf, 1 teaspoon salt (or to taste), ½ teaspoon black pepper
• Optional Garnishes: Chopped fresh parsley, lemon wedges

Instructions

Step 1

Heat olive oil in a large pot over medium heat. Add onion and garlic; sauté for 2–3 minutes until softened.

Step 2

Add carrots, celery, zucchini, and red bell pepper. Cook, stirring occasionally, for 5 minutes.

Step 3

Stir in cumin, thyme, smoked paprika, salt, and pepper; cook 1 minute until fragrant.

Step 4

Add rinsed lentils, diced tomatoes, vegetable broth, water, and bay leaf. Bring to a boil.

Step 5

Reduce heat, cover, and simmer for 25 minutes, or until lentils and vegetables are tender.

Step 6

Stir in spinach or kale; cook 2–3 minutes until wilted. Remove bay leaf.

Step 7

Taste and adjust seasoning. Serve hot, garnished with parsley and a squeeze of lemon if desired.

Zusatztipps für die Zubereitung

To prepare this soup, you will need a large soup pot, a wooden spoon, a chef's knife, a cutting board, and a ladle. Regarding allergens, this recipe contains no common allergens; however, always check the ingredients list on your vegetable broth to ensure it is strictly gluten-free if required.

Varianten und Anpassungen

Feel free to swap in seasonal vegetables such as sweet potato, green beans, or squash to suit your preference. For those who enjoy a bit of heat, include a pinch of chili flakes with the spices. If you want to boost the protein further, add a can of drained chickpeas when adding the lentils.

Serviervorschläge

For a more filling meal, serve the soup with a side of crusty bread for dipping. Garnish with a handful of fresh parsley and a squeeze of lemon juice just before serving to brighten the aromatic spices.

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With approximately 240 calories and 12 grams of protein per serving, this Lentil and Vegetable Soup is a wholesome choice that is as nutritious as it is delicious. Enjoy your healthy, homemade meal!

Recipe FAQs

→ Can I use different types of lentils?

Red lentils cook faster and will break down more, creating a thicker consistency. French green lentils hold their shape well but may take slightly longer to cook. Brown and green lentils work perfectly as written in the instructions.

→ How long does this soup keep in the refrigerator?

Store cooled soup in an airtight container for up to 5 days. The flavors actually develop and improve after a day or two. Reheat gently on the stove, adding a splash of water or broth if needed to adjust consistency.

→ Can I freeze this soup?

Yes, this freezes beautifully for up to 3 months. Cool completely before transferring to freezer-safe containers, leaving some space for expansion. Thaw overnight in the refrigerator before reheating.

→ What vegetables work best in this soup?

Root vegetables like sweet potatoes, parsnips, or turnips add sweetness. Green beans, butternut squash, or chopped kale also work wonderfully. Use whatever is in season—this soup is very flexible and forgiving.

→ How can I make this soup more filling?

Serve with crusty bread for dipping, add a can of drained chickpeas or white beans during simmering, or stir in a small amount of pasta or rice during the last 10 minutes of cooking time.

→ Do I need to soak the lentils first?

No soaking required for brown or green lentils—just rinse them thoroughly before adding to the pot. They cook directly in the broth and absorb all the flavorful seasonings during the simmering process.