Lentil Soup
A hearty homestyle brown lentil soup with carrots, celery, onion, and tomato; lemon-finished for brightness, naturally protein-rich, and made low-sodium with smoked paprika and herbs in place of salt.
For 4 servings
3 steps. 35 minutes total.
- 1
Step 1
- a.Heat olive oil in a heavy soup pot over medium heat.
- b.Add onion, carrots, and celery; cook 6 minutes until softened.
- c.Add garlic and cook 1 minute until fragrant.
- d.Stir in tomato, ground cumin, and smoked paprika; cook 2 minutes.
TIPWait for the garlic to become fragrant before adding the tomato to avoid burning the aromatics. - 2
Step 2
- a.Add the lentils, bay leaf, and water.
- b.Bring to a boil, then reduce heat and simmer uncovered 25 minutes until lentils are tender but holding shape.
- c.Skim any foam in the first 5 minutes.
TIPKeep the pot uncovered to monitor the texture and prevent the lentils from turning mushy. - 3
Step 3
- a.Stir in spinach and let it wilt for 1 minute.
- b.Add salt and black pepper; taste and adjust with more pepper rather than more salt.
- c.Switch off the heat. Stir in lemon juice and parsley.
- d.Remove bay leaf before serving. Soup thickens as it sits — thin with hot water if needed.
TIPAdd the lemon juice just before serving to preserve its bright flavor and vitamin C content.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, use an immersion blender to blend about one-third of the soup directly in the pot before serving.
- 2Don't skip toasting the spices! It's a quick step that makes a huge difference in the final flavor of the soup.
- 3This soup freezes beautifully. Allow it to cool completely, then store in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
- 4Feel free to add other vegetables like diced zucchini, sweet potatoes, or spinach. Add hearty vegetables with the bell pepper and leafy greens like spinach in the last 5 minutes of cooking.
- 5If you don't have fire-roasted tomatoes, regular diced tomatoes work well. For a smoky flavor, add 1/2 teaspoon of liquid smoke.
Adapt it for your goals.
Protein Boost
For a non-vegetarian option, add 1 cup of cooked shredded chicken or browned chorizo during the last 10 minutes of simmering.
Grain AdditionGrain Addition
Stir in 1/2 cup of cooked quinoa or brown rice at the end for an even heartier, more filling soup.
Spicier VersionSpicier Version
For extra heat, leave the seeds in the jalapeño, add a pinch of cayenne pepper, or stir in a minced chipotle pepper in adobo sauce along with the other spices.
Why this is on our healthy list.
High in Fiber
Lentils and vegetables provide a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Excellent Source of Plant-Based Protein
This soup is a fantastic source of protein for vegetarians and vegans, essential for muscle repair, immune function, and overall body maintenance.
Rich in Micronutrients
Packed with vegetables like carrots, celery, and tomatoes, this soup delivers essential vitamins and minerals, including Vitamin A, Vitamin C, and potassium.
Heart-Healthy
The high fiber content, low saturated fat, and abundance of potassium contribute to cardiovascular health by helping to manage blood pressure and cholesterol levels.
Frequently asked questions
A 1.5-cup serving of this lentil soup contains approximately 350-400 calories, making it a satisfying and nutritious meal. The exact count can vary based on specific ingredients and optional toppings used.