Description
A hearty, Mediterranean-inspired lentil and vegetable soup packed with plant-based protein, fiber, and rich spices. Ready in just 40 minutes, this nourishing dish is perfect for meal prep and flexible to your favorite veggies.
Ingredients
- 1 cup dried lentils, rinsed
- 1 medium onion, diced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 garlic cloves, minced
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 tsp cumin
- 1 tsp paprika
- Salt and pepper to taste
- 2 tbsp olive oil
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, and sauté for about 5 minutes until softened and fragrant.
- Stir in minced garlic, cumin, and paprika. Cook for another minute until aromatic.
- Add lentils, vegetable broth, and diced tomatoes (with juices). Bring to a boil, then reduce heat and simmer for 25–30 minutes, until lentils are tender.
- Season with salt and pepper to taste. Turn off the heat and let the soup rest for 10 minutes before serving.
Notes
- Add greens like spinach or kale in the last 5 minutes for extra nutrients.
- Use sweet potatoes, parsnips, or bell peppers as veggie substitutes.
- Add turmeric or lemon juice for flavor variation.
- Blend part of the soup or add Greek yogurt for creaminess.
- Spice it up with chili flakes or cayenne.
- Store in the fridge for up to 3 days or freeze for up to 1 month.
- Reheat gently with added broth if needed.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 6g
- Sodium: 540mg
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 12g
- Protein: 13g
- Cholesterol: 0mg
