Description
This Lentil and Vegetable Soup is a hearty and nutritious dish that is perfect for a comforting meal. Packed with protein-rich lentils and a variety of vegetables, this vegan soup is flavorful and satisfying.
Ingredients
Scale
Vegetable Soup:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 2 carrots, peeled and sliced
- 2 celery stalks, sliced
- 1 zucchini, chopped
- 1 cup dried brown or green lentils, rinsed
- 1 (14.5 oz) can diced tomatoes, with juices
- 6 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1 bay leaf
- Salt and black pepper, to taste
- 2 cups fresh spinach or kale, chopped
- Juice of ½ lemon (optional, for brightness)
Instructions
- Heat olive oil: In a large pot over medium heat, add the chopped onion and cook until softened.
- Add vegetables: Stir in garlic, carrots, and celery, and cook for 5 minutes.
- Incorporate remaining ingredients: Add zucchini, lentils, diced tomatoes, vegetable broth, thyme, cumin, bay leaf, salt, and pepper. Bring to a boil, then simmer for 30-35 minutes.
- Add greens: Stir in spinach or kale and cook until wilted. Remove the bay leaf, adjust seasoning, and serve hot.
Notes
- This soup freezes well and is great for meal prep.
- Try variations with sweet potatoes or butternut squash, or use red lentils for a quicker cook time.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 6g
- Sodium: 480mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 33g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
