Description
A cozy, hearty, and light vegan lentil soup that’s perfect for meal prep and quick dinners. Packed with protein, fiber, and nutrients, this soup is adaptable and comforting.
Ingredients
Scale
- 1 cup (200g) brown or green lentils
- 6 cups (1.4 liters) vegetable broth (low sodium preferred)
- 2 tbsp (30 ml) extra virgin olive oil
- 1 large onion, diced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 can (14 oz / 400g) diced tomatoes (fire-roasted optional)
- 3 cups fresh spinach or kale
- 1 tsp ground cumin
- 1 tsp smoked paprika (optional)
- 1 bay leaf
- Salt and pepper to taste
- 2 tbsp fresh lemon juice
Instructions
- Prep your ingredients: Dice the onion, carrots, and celery. Mince the garlic. Rinse lentils under cold water until the water runs clear.
- Heat olive oil over medium heat in a large soup pot. Add onion, carrots, and celery. Stir occasionally until veggies soften and onions turn translucent, about 5-7 minutes. Add garlic and cook for another minute until fragrant.
- Sprinkle in cumin, smoked paprika, salt, and pepper. Stir for 30 seconds. Pour in rinsed lentils and diced tomatoes with their juice. Mix well.
- Add vegetable broth and bay leaf. Stir to combine.
- Bring soup to a boil over high heat. Once boiling, reduce heat to low, cover partially with a lid, and simmer gently for 35-40 minutes, stirring occasionally until lentils are tender but not mushy.
- Stir in fresh spinach or kale and cook until wilted, about 2-3 minutes. Remove from heat and squeeze in fresh lemon juice. Taste and adjust salt and pepper.
- Ladle into bowls for serving or let cool before storing in airtight containers for meal prep.
Notes
- This soup can be stored in the refrigerator for up to 5 days.
- It freezes well for up to 3 months.
- Feel free to add other vegetables as desired.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1 cup
- Calories: 230
- Sugar: 3g
- Sodium: 400mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 12g
- Protein: 14g
- Cholesterol: 0mg
Keywords: Healthy Meal Prep Vegan, Lentil Soup, Vegan Soup