When you want something warm, filling and good for you, a big pot of lentil soup is hard to beat. Lentils cook quickly without soaking, and they make a soup that’s thick and hearty even without any meat.
This soup is a smart choice if you’re trying to manage your weight. It’s high in fiber and plant protein, which help you feel full, and it’s low in calories for the amount of food you get. A bowl at lunch can help keep you satisfied until dinner.
Hearty Lentil and Vegetable Soup: Recipe at a Glance
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- 1 1/2 cups dried brown or green lentils, rinsed and picked over
- 1 can (15 ounces) no-salt-added diced tomatoes
- 6 cups low-sodium vegetable or chicken broth
- 1 bay leaf
- 2 cups chopped kale or spinach
- 1 tablespoon lemon juice or red wine vinegar
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper
- Chopped fresh parsley for serving
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion, carrots and celery and cook for 6 to 8 minutes, stirring occasionally, until softened.
- Add the garlic, cumin, smoked paprika and thyme. Cook for 1 minute, until fragrant.
- Add the lentils, diced tomatoes with their juice, broth and bay leaf. Stir and bring to a boil.
- Reduce the heat, cover partially and simmer for 25 to 30 minutes, until the lentils are tender.
- Stir in the kale or spinach and cook for 3 to 5 minutes, until wilted.
- Remove the bay leaf. Stir in the lemon juice, salt and pepper. Taste and adjust.
- For a creamier soup, blend about 2 cups of the soup and stir it back into the pot. Serve topped with parsley.
Why This Recipe Is Good for You
Lentils are rich in fiber and plant protein, and they also provide iron, folate and potassium. Mayo Clinic explains that high-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer, which can help with weight control.
The vegetables add volume, vitamins and even more fiber for very few calories. Using low-sodium broth and no-salt-added tomatoes keeps the sodium much lower than most canned soups.
Tips, Swaps and Variations
- Use the right lentils: Brown or green lentils hold their shape. Red lentils break down and make a thicker, creamier soup.
- Add a protein boost: Stir in diced cooked chicken or top with a spoonful of Greek yogurt.
- Spice it up: Add a pinch of red pepper flakes or a spoonful of harissa.
- Pack in more vegetables: Zucchini, potatoes, butternut squash or green beans all work well.
- Make it faster: Use 3 cups of canned lentils (rinsed) and simmer for just 15 minutes.
Storage and Leftovers
Refrigerate leftovers for up to 5 days. The soup thickens as it sits, so add a splash of broth or water when reheating. It freezes well for up to 3 months.
This article is for general information and isn’t medical advice. Talk with your healthcare provider or a registered dietitian about your individual needs, especially if you have a health condition or food allergies.
