Name: Lentil and Vegetable Soup: A Hearty and Healthy Choice for Everyone
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: Vegan
Ingredients: 1 cup dried lentils (red or green); 1 medium onion, diced; 2 cloves garlic, minced; 2 medium carrots, sliced; 2 stalks celery, chopped; 1 medium zucchini, chopped; 1 cup spinach or kale (optional); 4 cups vegetable broth; 1 can diced tomatoes (14 oz); 1 tsp cumin; 1 tsp turmeric; Salt and pepper to taste; 1 tbsp olive oil for sautéing

Description

A delicious and hearty Lentil and Vegetable Soup that is perfect for anyone looking for a healthy, plant-based meal. This soup is packed with nutrients, high in fiber and protein, and can be easily customized to suit a variety of dietary needs. It’s a one-pot meal that’s vegan, gluten-free, and budget-friendly, making it a great choice for meal prep or weeknight dinners.

Ingredients

Scale

1 cup dried lentils (red or green)
1 medium onion, diced
2 cloves garlic, minced
2 medium carrots, sliced
2 stalks celery, chopped
1 medium zucchini, chopped
1 cup spinach or kale (optional)
4 cups vegetable broth
1 can diced tomatoes (14 oz)
1 tsp cumin
1 tsp turmeric
Salt and pepper to taste
1 tbsp olive oil for sautéing

Instructions

Sauté the Aromatics: Heat 1 tbsp of olive oil in a large pot over medium heat. Add the diced onions and minced garlic, sautéing them until they become translucent and fragrant, about 3-4 minutes.
Add the Vegetables: Add the chopped carrots, celery, and zucchini to the pot. Stir the vegetables for about 5 minutes, allowing them to soften and release their flavors.
Add Lentils and Spices: Rinse the lentils under cold water, then add them to the pot along with cumin, turmeric, salt, and pepper. Stir well to coat the vegetables and lentils with the spices.
Pour in the Broth and Tomatoes: Add the vegetable broth and diced tomatoes. Bring the soup to a boil, then reduce the heat to low and let it simmer for about 30 minutes, or until the lentils are tender.
Add Greens (Optional): Stir in spinach or kale in the last 5 minutes of cooking if desired.
Adjust Seasoning and Serve: Taste the soup and adjust seasoning if needed. Serve hot with a slice of gluten-free bread or a side salad.

Prep Time: 10 minutes
Cook Time: 40 minutes
Category: Soup, Main Dish
Method: Simmering, One-pot
Cuisine: Vegan, Gluten-free, Mediterranean-inspired

Nutrition

Serving Size: 1 bowl (about 2 cups)
Calories: 250 kcal
Sugar: 5g
Sodium: 600 mg
Fat: 4g
Saturated Fat: 0.5g
Unsaturated Fat: 3.5g
Trans Fat: 0g
Carbohydrates: 40g
Fiber: 12g
Protein: 15g
Cholesterol: 0 mg

Keywords: Lentil soup, Vegetable soup, Vegan lentil soup, Gluten-free soup, Healthy one-pot meal, Plant-based soup, Easy dinner, Gluten-free dinner