Description
This hearty Lentil Vegetable Soup combines tender green or brown lentils, colorful vegetables, juicy tomatoes, aromatic Mediterranean herbs, and fresh spinach in a rich, comforting broth. Finished with fresh lemon juice, it’s a nourishing, flavorful, and easy one-pot meal perfect for family dinners or meal prep.
Ingredients
2 tablespoons extra virgin olive oil
2 carrots, chopped
1 onion, chopped
1 stalk celery, chopped
1 teaspoon ground cumin
4 cloves garlic, pressed or grated
6 cups vegetable broth
2 cans (15 ounces each) diced tomatoes, with juices
1 cup dried green or brown lentils, rinsed
1 teaspoon dried thyme
1 teaspoon dried oregano
¾ teaspoon salt, or more to taste
⅛ teaspoon black pepper or red pepper flakes
5 ounces fresh spinach, approximately 4 to 5 cups
Fresh lemon juice, for serving
Extra virgin olive oil, for drizzling
Freshly ground black pepper, for serving
Warm pita, focaccia, or toasted crusty bread, optional
Instructions
- Heat 2 tablespoons of extra virgin olive oil in a large soup pot over medium heat. Add the chopped carrots, onion, and celery. Sauté for approximately 5 minutes, stirring frequently, until the vegetables begin to soften and the onion becomes translucent.
- Add the ground cumin and pressed garlic. Cook for approximately 1 minute, stirring constantly, until fragrant. Avoid burning the garlic.
- Pour in the vegetable broth and diced tomatoes, including their juices. Add the rinsed lentils, dried thyme, dried oregano, salt, and black pepper or red pepper flakes. Stir thoroughly to combine.
- Cover the pot and bring the soup to a boil over medium-high heat. Reduce the heat to medium-low, partially uncover, and simmer gently for approximately 30 minutes, stirring occasionally, until the lentils are tender but still hold their shape. Add a splash of vegetable broth or water if the soup becomes too thick.
- For a thicker, creamier consistency, optionally blend approximately 2 cups of the cooked soup using an immersion blender. Alternatively, carefully blend a slightly cooled portion in a countertop blender and return it to the pot. Leave the remaining lentils and vegetables intact for texture.
- Stir in the fresh spinach and simmer for another 2 to 3 minutes, until the spinach is completely wilted.
- Taste the soup and adjust the salt and pepper as needed. Ladle into serving bowls and finish with a squeeze of fresh lemon juice, a light drizzle of extra virgin olive oil, and freshly ground black pepper. Serve hot with warm pita, homemade focaccia, or toasted crusty bread if desired.
Notes
Lentil selection: Green or brown lentils work best because they hold their shape during cooking. Rinse thoroughly before using. Soaking is not required.
Red lentil substitution: Red lentils can be used, but they cook faster and produce a softer, creamier soup. Begin checking for tenderness after approximately 15 minutes.
Spicy variation: Add ½ teaspoon crushed red pepper flakes, a pinch of cayenne pepper, or smoked paprika for extra heat.
Creamier texture: Blend a larger portion of the soup or stir in a little unsweetened coconut milk near the end of cooking.
Extra vegetables: Add diced zucchini, bell peppers, mushrooms, or chopped kale. Add firm vegetables early and delicate greens toward the end.
Lemon herb variation: Increase the fresh lemon juice and garnish with chopped parsley or dill for a brighter Mediterranean-inspired flavor.
Heartier variation: Add 1 or 2 diced potatoes with the lentils, or stir cooked brown rice or white rice into the finished soup just before serving.
Adjust consistency: If the soup becomes too thick, add vegetable broth or water. For a thicker consistency, blend a portion or simmer uncovered for a few additional minutes.
Slow cooker method: Sauté the vegetables, garlic, and cumin first. Transfer to a slow cooker with the remaining ingredients except spinach and garnishes. Cook on low for 6 to 8 hours or high for 3 to 4 hours, until the lentils are tender. Add spinach during the final 10 to 15 minutes.
Refrigeration: Cool slightly, transfer to airtight containers, and refrigerate within 2 hours of cooking. Store for up to 3 to 4 days.
Freezing: Freeze cooled soup in freezer-safe containers or bags, leaving room for expansion. For best quality, use within 2 to 3 months.
Reheating: Warm on the stovetop over medium-low heat or microwave in short intervals, stirring until thoroughly heated. Add broth or water if needed and finish with fresh lemon juice.
Serving suggestions: Pair with warm crusty bread, garlic toast, focaccia, pita, a fresh green salad, roasted vegetables, quinoa, or brown rice.
Cooking time may vary depending on the age and variety of lentils. Check for tenderness before adding the spinach.
Nutrition values are approximate per serving, excluding optional bread, additional olive oil, and other garnishes. Sodium content varies depending on the vegetable broth and canned tomatoes used.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean-inspired
Nutrition
- Serving Size: 1 serving (approximately 2 cups)
- Calories: 330 kcal
- Sugar: 11 g
- Sodium: 1050 mg
- Fat: 9 g
- Saturated Fat: 1.3 g
- Unsaturated Fat: 7.7 g
- Trans Fat: 0 g
- Carbohydrates: 47 g
- Fiber: 17 g
- Protein: 17 g
- Cholesterol: 0 mg
