Lentil Soup

Nora Bourdeau

This lentil soup offers a perfect blend of comforting flavors and nutritional goodness. Made with pantry staples, the vegan soup features the wholesome goodness of lentils, bringing both warmth and health to your table. The addition of fire-roasted tomatoes and a hint of lemon juice elevates its taste, making it an ideal choice for a satisfying lunch on a cold winter day.

Print Recipe Pin Recipe

Prep Time 15

Cook Time 50

Total Time 1 5

Course Main Course, Soup

Cuisine American, Mediterranean

Servings

Calories 773 kcal

Equipment

Large pot

Ingredients

2 yellow onion finely chopped
2 olive oil
2 garlic
3 carrot finely chopped
2 stalks celery
2 teaspoons kosher salt
2 tablespoon Tomato paste
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon Paprika
½ fresh ground black pepper
¼ teaspoon red pepper flakes
¼ teaspoon cayenne
1 pound green or brown lentils picked and rinsed
1 28- can fire-roasted tomatoes
4 cups vegetable broth chicken broth flexitarian option
2 cups water
2 sprigs fresh thyme
2 Bay leaves
2 tablespoons lemon juice
Fresh parsley chopped

Instructions

Heat olive oil in a large pot over medium heat. Add chopped onions and sauté until they become translucent, about 10 minutes. Sprinkle kosher salt and stir in minced garlic and sauté for another minute.
2 yellow onion, 2 olive oil, 2 teaspoons kosher salt, 2 garlic
Add chopped carrots and celery, stirring occasionally until they begin to soften, about 6-8 minutes.
3 carrot, 2 stalks celery
Stir in tomato paste, ground coriander, ground cumin, paprika, black pepper, red pepper flakes, and cayenne. Cook for 1-2 minutes, untill freagrent.
2 tablespoon Tomato paste, ½ teaspoon ground coriander, ½ teaspoon ground cumin, ½ teaspoon Paprika, ½ fresh ground black pepper, ¼ teaspoon red pepper flakes, ¼ teaspoon cayenne
Add the rinsed lentils to the pot. Pour in the fire-roasted tomatoes (with their juices), chicken or vegetable broth and water and stir well to combine all ingredients. Drop in the bay leaves and fresh thyme.
1 pound green or brown lentils, 1 28- can fire-roasted tomatoes, 4 cups vegetable broth, 2 sprigs fresh thyme, 2 Bay leaves, 2 cups water
Bring the soup to a simmer, then reduce the heat and let it simmer for about 30-40 minutes, or until lentils are tender.
Stir in the lemon juice for a fresh flavor.
2 tablespoons lemon juice
Remove the thyme sprigs and bay leaves. Ladle the soup into bowls and garnish with chopped fresh parsley.
Fresh parsley chopped

Notes

Dry lentils have a better texture and flavour compared to canned. However, to make this with canned lentils, use 2 cans (14oz) of lentils (drained and rinsed) and reduce the broth by 1 cup. Simmer liquid for 20 minutes before adding the lentils then cook with lentils for another 15 minutes. Canned lentils are already cooks so you are just making sure they pick up the flavor of the soup.

Nutrition

Calories: 773kcalCarbohydrates: 148gProtein: 36gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.5gSodium: 4547mgPotassium: 987mgFiber: 41gSugar: 53gVitamin A: 13709IUVitamin C: 48mgCalcium: 675mgIron: 17mg

Keyword Healthy, high-protein, meal prep, vegan

Tried this recipe?Let us know how it was!