This healthy Lentil Soup is simple to prepare, packed with nutrients, and genuinely delicious. Made with dried lentils, fresh vegetables, canned tomatoes, and warm spices, it comes together in about 40 minutes and makes a comforting, fiber-rich meal.
About This Recipe
This lentil soup is a great way to reset after heavier meals. It is naturally vegan and vegetarian, though you can substitute chicken broth if you prefer. The recipe uses dried lentils, which cook quickly without soaking, and a mix of fresh vegetables and canned tomatoes for depth of flavor.
Lentils deliver a high amount of fiber, plant-based protein, vitamins, and minerals, making this soup a nutritious choice for everyday meals. If you have digestive sensitivities, be mindful that onions and garlic can be triggers for some people; you can omit or reduce them to suit your needs.
The soup takes about 10 minutes to prep and 30–35 minutes to cook. Unlike many dried beans, lentils soften quickly and don’t require overnight soaking. Sautéing the vegetables first builds richer flavor than simply boiling everything together, so don’t skip that step if you have time.
Key Ingredients
Lentils: Use dried brown or green lentils. They are affordable and cook quickly. Check the international or bulk section of the grocery store for the best value.
Vegetables: Onion, carrot, celery, garlic, diced tomatoes, and leafy greens such as kale or spinach.
Olive oil: Extra virgin olive oil is used to sauté the aromatics. Sautéing over medium heat caramelizes and softens the vegetables, intensifying the soup’s overall flavor.
Seasonings: Ground cumin, ground coriander, bay leaf, salt, and black pepper. These spices provide a warm, savory backbone without overpowering the vegetables.
Broth: Vegetable broth keeps this recipe vegan; chicken broth is an acceptable substitute for a meat-based option.
Lemon juice: Freshly squeezed lemon adds brightness and balances the earthiness of the lentils.
Instructions
STEP 1: Heat 3 tablespoons olive oil in a large pot over medium heat. Add 1 diced medium onion, 1 diced medium carrot, 2 ribs diced celery, and 3 cloves minced garlic. Cook, stirring occasionally, until the vegetables are soft and aromatic, about 5–6 minutes.
STEP 2: Stir in 1 teaspoon ground cumin, 1 teaspoon ground coriander, and 1 bay leaf. Cook for about 1 minute until the spices become fragrant, taking care not to burn them.
STEP 3: Add 2 cups rinsed dried brown lentils and 1 (14-ounce) can diced tomatoes to the pot. Pour in 6–7 cups vegetable broth (adjust for desired thickness). Bring the soup to a gentle boil, then reduce the heat and simmer uncovered for 30–35 minutes, or until the lentils are tender but not falling apart.
STEP 4: Remove and discard the bay leaf. Stir in 2 cups chopped kale or spinach and simmer for 2–3 minutes until the greens are wilted. Finish with 3–4 tablespoons fresh lemon juice, and season to taste with salt and pepper. Serve hot.
📋 Recipe
Lentil Soup
Ingredients
- 3 tablespoons olive oil
- 1 medium onion, diced
- 1 medium carrot, diced
- 2 ribs celery, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 bay leaf
- 2 cups dried brown lentils, rinsed (or green lentils)
- 1 (14-ounce) can diced tomatoes
- 6–7 cups vegetable broth (or chicken broth)
- 2 cups chopped kale or spinach
- 3–4 tablespoons fresh lemon juice
- Salt and pepper, to taste
Instructions
- Heat the olive oil in a large pot over medium heat. Add onion, carrot, celery, and garlic. Cook until softened, 5–6 minutes.
- Add cumin, coriander, and the bay leaf. Cook 1 minute until fragrant.
- Add lentils, diced tomatoes, and broth. Bring to a boil, then reduce heat and simmer uncovered for 30–35 minutes, until lentils are tender.
- Remove the bay leaf. Stir in kale and simmer 2–3 minutes until wilted. Finish with lemon juice, salt, and pepper. Serve immediately.