Lentil Soup
A warm, comforting bowl of lentil soup, packed with vegetables and savory herbs. It's a simple, one-pot meal that's both nutritious and incredibly satisfying, perfect for a healthy lunch or light dinner.
For 4 servings
Sauté the aromatic vegetables.
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until softened, about 5-7 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
- Add the tomato paste and stir constantly for 1 minute to cook it out and deepen the flavor.
TIPCooking the tomato paste for a minute removes its raw taste and adds a rich umami flavor to the soup base.Add lentils and liquids, then simmer.
- Pour in the rinsed lentils, diced tomatoes, and water.
- Add the bay leaf, dried thyme, and dried oregano. Stir everything together.
- Increase the heat to high and bring the soup to a boil.
Cook until the lentils are tender.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 30-40 minutes, or until the lentils are tender but not mushy.
TIPCheck the lentils around the 30-minute mark. Cooking time can vary depending on the age of your lentils.Finish and season the soup.
- Remove the pot from the heat and take out the bay leaf.
- Stir in the salt and black pepper.
- Taste and adjust seasoning if needed.
Garnish and serve hot.
Ladle the soup into bowls. Garnish with fresh parsley and a squeeze of fresh lemon juice just before serving to brighten the flavors.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, use an immersion blender to partially blend the soup directly in the pot.
- 2Don't add the salt until the lentils are fully cooked, as salting earlier can sometimes make them tough.
- 3This soup thickens as it cools. Add a splash of water when reheating if it's too thick.
- 4Store leftovers in an airtight container in the refrigerator for up to 5 days. The flavor gets even better the next day!
Adapt it for your goals.
Spicy
Add a pinch of red pepper flakes along with the garlic for a gentle kick of heat.
high proteinHigh protein
Stir in a few handfuls of fresh spinach or kale during the last 5 minutes of cooking until wilted.
quickQuick
Use 3 cans of cooked lentils (rinsed and drained) instead of dry ones and reduce the simmering time to 15-20 minutes.
healthyHealthy
To add more greens, stir in finely chopped zucchini or bell pepper along with the carrots and celery.
Why this is on our healthy list.
Excellent Source of Fiber
Lentils are packed with dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied for longer.
Heart-Healthy
This soup is low in saturated fat and sodium. The fiber and potassium from lentils and vegetables support cardiovascular health.
Rich in Plant-Based Protein
Lentils provide a substantial amount of plant-based protein, which is essential for muscle repair and overall body function.
Packed with Nutrients
With carrots, celery, tomatoes, and onions, this soup delivers a variety of essential vitamins and antioxidants.
Frequently asked questions
Yes, this lentil soup is very healthy. It's low in fat, high in plant-based protein and dietary fiber, and packed with vitamins and minerals from the vegetables. It's an excellent choice for a heart-healthy and filling meal.