Veggie-Packed Lentil Soup: A Hearty and Healthy Meal

This hearty and flavorful lentil soup is packed with nutritious vegetables and is incredibly easy to make. Perfect for a chilly evening or a light lunch, this soup is a budget-friendly and versatile dish that can be customized to your liking. Whether you’re a seasoned cook or a beginner in the kitchen, this recipe will guide you through creating a delicious and satisfying lentil soup.

Why You’ll Love This Lentil Soup

• Nutrient-Rich: Lentils are packed with protein, fiber, and iron, making this soup a nutritional powerhouse. The addition of vegetables further boosts the vitamin and mineral content.
• Budget-Friendly: Lentils and vegetables are inexpensive ingredients, making this soup a great option for those on a budget.
• Easy to Make: This recipe requires minimal chopping and cooking, making it perfect for busy weeknights.
• Versatile: You can easily customize this soup by adding different vegetables, spices, or herbs.
• Delicious: The combination of savory vegetables, hearty lentils, and aromatic spices creates a deeply satisfying flavor.

Ingredients

• 1 cup dried brown or green lentils, rinsed
• 2 tablespoons olive oil
• 1 large onion, diced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 (28 ounce) can crushed tomatoes
• 6 cups vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• Optional additions: 1 bay leaf, 1 teaspoon cumin, 1/2 teaspoon smoked paprika, chopped fresh parsley for garnish, lemon wedges for serving

Instructions

1. Sauté the Vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery and cook for 5-7 minutes, until softened. Add the minced garlic and cook for another minute until fragrant.
2. Add Lentils and Broth: Add the rinsed lentils, crushed tomatoes, vegetable broth, thyme, oregano, salt, and pepper to the pot. If using optional spices or bay leaf, add them now.
3. Simmer: Bring the soup to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender.
4. Adjust Seasoning: Taste the soup and adjust seasoning as needed. Add more salt, pepper, or spices to your preference. If using a bay leaf, remove it before serving.
5. Serve: Ladle the soup into bowls and garnish with fresh parsley, if desired. Serve with a lemon wedge for a burst of freshness.

Tips and Variations

• Lentil Types: Brown or green lentils work best for this recipe as they hold their shape well. Red lentils will cook faster and create a creamier soup.
• Vegetable Variations: Feel free to add other vegetables like diced potatoes, zucchini, bell peppers, or spinach. Add heartier vegetables like potatoes earlier in the cooking process, while leafy greens can be added in the last few minutes.
• Spice it Up: Experiment with different spices like cumin, curry powder, smoked paprika, or chili flakes to add depth of flavor.
• Herbaceous Hints: Fresh herbs like parsley, cilantro, or dill can be added as a garnish or stirred into the soup in the last few minutes of cooking.
• Make it Creamy: For a creamier soup, blend a portion of the soup with an immersion blender before serving.
• Instant Pot Version: For a quicker version, you can use an Instant Pot. Sauté the vegetables using the sauté function, then add the remaining ingredients and cook on high pressure for 10 minutes, followed by a natural pressure release for 10 minutes.

Nutritional Information (per serving)

• Calories: Approximately 250-300
• Protein: 15-20g
• Fiber: 15-20g
• Iron: Significant source

Storage

Leftover soup can be stored in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 3 months.

FAQ

Q: Can I use canned lentils?

A: While you can use canned lentils, they will have a softer texture and may become mushy if cooked for too long. It’s best to use dried lentils for this recipe. If using canned lentils, add them in the last 10 minutes of cooking.

Q: How can I thicken the soup?

A: If you prefer a thicker soup, you can blend a portion of the soup with an immersion blender or mash some of the lentils against the side of the pot. You can also add a tablespoon of cornstarch or flour mixed with a little water to the soup during the last few minutes of cooking.

Q: Can I make this soup gluten-free?

A: Yes, this soup is naturally gluten-free as long as you use gluten-free vegetable broth and avoid any gluten-containing spices or additives.

Q: What can I serve with lentil soup?

A: Lentil soup pairs well with crusty bread, a side salad, or a grilled cheese sandwich.

Q: How do I know when the lentils are cooked?

A: The lentils should be tender but not mushy. You should be able to easily mash them with a fork.

Enjoy this delicious and nutritious veggie-packed lentil soup! It’s a comforting and satisfying meal that’s perfect for any occasion.