Description

This hearty Lentil Vegetable Soup is a comforting, nutritious dish featuring green or brown lentils simmered with fresh vegetables, fragrant herbs, and spices. Enhanced with spinach for a boost of greens, this soup is easy to prepare on the stovetop and can be enjoyed as a light lunch or a filling dinner. Optional blending creates a creamy texture, perfect for those who love smooth soups.

Ingredients

Scale

Vegetables and Aromatics

2 carrots, chopped
1 onion, chopped
1 stalk celery, chopped
4 cloves garlic, pressed or grated
5 ounces (150 grams) spinach, about 4 to 5 cups

Spices and Seasonings

1 teaspoon ground cumin
1 teaspoon dried thyme
1 teaspoon dried oregano
¾ teaspoon salt (or more to taste)
⅛ teaspoon black pepper or red pepper flakes

Other Ingredients

2 tablespoons extra virgin olive oil
6 cups (1.5 liters) vegetable broth
2 cans (15-ounce each / 800 grams total) diced tomatoes
1 cup (220 grams) dried lentils (green or brown), uncooked and rinsed

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Instructions

Sauté Vegetables: Heat 2 tablespoons of extra virgin olive oil in a large pot over medium heat. Add the chopped carrots, onion, and celery. Sauté for 5 minutes, stirring frequently until the vegetables soften.
Add Spices and Garlic: Stir in 1 teaspoon ground cumin and 4 cloves of pressed or grated garlic. Continue to sauté for another minute until the spices become fragrant.
Add Broth, Tomatoes, Lentils, and Herbs: Pour in 6 cups of vegetable broth, add 2 cans of diced tomatoes, 1 cup of rinsed dried lentils, 1 teaspoon dried thyme, 1 teaspoon dried oregano, ¾ teaspoon salt, and ⅛ teaspoon black or red pepper flakes. Stir to combine.
Simmer the Soup: Cover the pot with a lid, bring the mixture to a boil, then reduce the heat to medium-low. Partially cover and simmer for about 30 minutes, stirring occasionally, until the lentils are tender but still have a slight bite.
Optional Blending: For a creamier texture, use an immersion blender to blend about 2 cups of the soup directly in the pot, or transfer to a standing blender and blend then return it to the pot.
Add Spinach and Finish Cooking: Stir in the spinach and simmer for a few more minutes until the leaves wilt. Add additional vegetable broth or water if you prefer a thinner consistency.
Adjust and Serve: Taste the soup and adjust the seasoning with more salt if needed. Serve hot with a drizzle of extra virgin olive oil, freshly ground black pepper, and a squeeze of fresh lemon juice for brightness. Pair with warm pita bread, focaccia, or crusty toasted bread rubbed with garlic.

Notes

For an extra creamy soup, blend a portion of the soup before adding spinach.
You can substitute spinach with kale or Swiss chard if desired.
If you prefer a spicier soup, increase the red pepper flakes to taste.
This soup keeps well in the refrigerator for up to 4 days and freezes beautifully for up to 3 months.
Add a dollop of plain yogurt or sour cream to serve for added creaminess if not vegan.

Nutrition

Serving Size: 1 bowl (about 350 grams)
Calories: 260
Sugar: 6 g
Sodium: 650 mg
Fat: 7 g
Saturated Fat: 1 g
Unsaturated Fat: 6 g
Trans Fat: 0 g
Carbohydrates: 38 g
Fiber: 12 g
Protein: 14 g
Cholesterol: 0 mg