A comforting, nutrient-packed soup loaded with protein-rich lentils, fresh vegetables, and savory herbs. This cozy one-pot meal is perfect for a healthy lunch or dinner and keeps you full while providing plenty of fiber and plant-based protein.
Ingredients
- 2 cups dry lentils, rinsed and drained
- 2 tbsp olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 zucchini, chopped
- 1 cup diced tomatoes
- 6 cups vegetable broth
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp dried thyme
- 1 bay leaf
- Salt and black pepper to taste
- 2 cups fresh spinach or kale
- 1 tbsp lemon juice
- Fresh parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots, and celery. Cook for 5–6 minutes until vegetables begin to soften.
- Add garlic, cumin, smoked paprika, and thyme. Stir for 30 seconds until fragrant.
- Add lentils, diced tomatoes, vegetable broth, and bay leaf.
- Bring the soup to a boil, then reduce heat and simmer for 30–40 minutes until lentils are tender.
- Add zucchini and cook for another 5–7 minutes.
- Stir in spinach or kale and cook until wilted.
- Remove bay leaf, add lemon juice, and adjust seasoning.
- Serve warm topped with fresh parsley.
Nutrition Facts (Approx. Per Serving)
Calories: 320
Protein: 18g
Carbohydrates: 52g
Fiber: 17g
Sugar: 8g
Fat: 7g
Benefits
- Lentils provide plant-based protein and high fiber for better fullness
- Vegetables add vitamins, minerals, and antioxidants
- High fiber content supports healthy digestion
- A nourishing option for balanced weight management
Storage
Store in an airtight container in the refrigerator for up to 5 days. Freeze portions for up to 3 months.
Tips
- Add extra spinach or kale for more nutrients.
- Blend a small portion of the soup for a thicker, creamier texture.
- Add chili flakes or cayenne pepper for a spicy version.
- Serve with whole-grain bread or a side salad for a complete meal.
