Warm up with a bowl of nourishing Lentil Vegetable Soup. This recipe is a fantastic way to enjoy a delicious, healthy clean eating meal that’s both satisfying and simple to prepare. You’ll love how easy it is to make this comforting soup.
Key Ingredients & Substitutions:
- Lentils: Brown or green lentils work best. Red lentils can be used but may result in a creamier soup.
- Vegetable Broth: Low-sodium is recommended for better control over seasoning. Chicken broth is also an option.
- Vegetables: Onions, carrots, and celery form the base. Feel free to add other favorites like zucchini or bell peppers.
- Tomatoes: Diced tomatoes add a pleasant acidity. Crushed tomatoes can be substituted.
- Spinach: Fresh spinach wilts quickly into the soup. Kale or other leafy greens are good alternatives.
Ingredients:
Main:
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 cup dried brown or green lentils, rinsed
- 6 cups vegetable broth
- 1 (14.5-ounce) can diced tomatoes, undrained
- 4 cups fresh spinach
Spices:
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- ½ teaspoon cumin
- ½ teaspoon black pepper
- ¼ teaspoon salt (or to taste)
How Much Time Will You Need?
- Prep time: 15 minutes
- Cook time: 30-35 minutes
- Total time: 45-50 minutes
- Servings: 6
- Calories per serving: Approximately 250
- Tools needed: Large pot or Dutch oven, chopping board, knife.
Step-by-Step Instructions:
1. Sauté Your Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery, cooking until they soften, which takes about 5-7 minutes. Stir in the minced garlic and cook for another minute until fragrant.
2. Add Lentils, Broth, and Spices
Stir in the rinsed lentils, vegetable broth, diced tomatoes (undrained), dried thyme, dried oregano, cumin, black pepper, and salt. Bring the mixture to a boil.
3. Simmer to Perfection
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes. Cook until the lentils are tender and the vegetables are soft. Stir occasionally to prevent sticking.
4. Stir in Fresh Spinach
Remove the pot from the heat. Add the fresh spinach and stir until it wilts into the hot soup, which takes just a couple of minutes. Taste and adjust seasonings as needed.
5. Serve and Enjoy
Ladle your healthy clean eating Lentil Vegetable Soup into bowls. You can garnish with a squeeze of fresh lemon juice or a sprinkle of fresh parsley if you like.
Variation Ideas:
- Add a dash of smoked paprika for a deeper flavor.
- Include a cup of chopped zucchini or bell peppers along with the other vegetables.
- Stir in a tablespoon of nutritional yeast for a cheesy flavor and added nutrients.
- Blend a portion of the soup for a creamier texture while keeping some chunks.
Storage Instructions:
Store leftover Lentil Vegetable Soup in an airtight container in the refrigerator for up to 3-4 days. This soup also freezes beautifully for up to 3 months. Reheat gently on the stovetop or in the microwave until warmed through.
Frequently Asked Questions (FAQ):
- Can you use red lentils in this recipe? Yes, you can use red lentils, but they tend to break down more, making the soup creamier.
- Do you need to soak lentils before cooking? No, you do not need to soak brown or green lentils before cooking. Just a quick rinse is sufficient.
- Can you make this soup in a slow cooker? Yes, combine all ingredients except spinach in your slow cooker and cook on low for 6-8 hours or high for 3-4 hours. Stir in spinach at the end.
- Is this soup gluten-free? Yes, this Lentil Vegetable Soup is naturally gluten-free.
- What can you serve with this soup? This soup is excellent on its own, but you can serve it with a slice of whole-grain bread or a side salad for a complete healthy clean eating meal.
- How can you make this soup spicier? Add a pinch of red pepper flakes with the other spices for a little kick.