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Dorothy Thomas

Lentil Soup Recipe Healthy

A hearty, nutritious, and easy-to-make lentil soup packed with protein, fiber, and warm spices. Perfect for a cozy meal, this soup is vegan-friendly, gluten-free, and budget-friendly!
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 6
Course: Main Course, Soup
Cuisine: Mediterranean, Middle Eastern
Calories: 220
Ingredients Equipment Method Notes

Ingredients
  

  • 15 ml 1 tbsp Olive oil
  • 1 Onion, diced
  • 3 Garlic cloves, minced
  • 2 Carrots, diced
  • 1 cup Celery stalks, diced
  • 200 g 1 tsp Brown or green lentils, rinsed
  • 2 g 1 tsp Cumin
  • 2 g 1 tsp Turmeric
  • 1 g ½ tsp Smoked paprika
  • 1 L 4 cups Vegetable broth (low-sodium)
  • 400 g 4 cups Diced tomatoes
  • 60 g 1 can Spinach or kale (chopped)
  • 60 g 2 cups Salt & black pepper
  • 15 ml 1 tbsp Lemon juice (optional)
  • For garnish Fresh parsley or cilantro

Equipment

  • Large pot or Dutch oven
  • wooden spoon
  • Measuring cups/spoons
  • Blender (optional, for creamier texture)

Method
 

  1. Sauté Aromatics – Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery. Sauté for 5 minutes until softened.
  2. Add Spices & Lentils – Stir in cumin, turmeric, and smoked paprika. Add rinsed lentils and mix well.
  3. Simmer Soup – Pour in vegetable broth and diced tomatoes. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
  4. Add Greens – Stir in spinach/kale and cook for 2-3 minutes until wilted.
  5. Season & Serve – Adjust salt and pepper to taste. Add lemon juice for brightness.
  6. Blend (Optional) – For a creamier texture, blend half the soup and mix back in.
  7. Garnish & Enjoy! – Top with fresh herbs and serve warm with crusty bread.

Notes

✔ Storage: Keeps in the fridge for 4-5 days or freeze for up to 3 months.
✔ Variations: Add sweet potatoes, coconut milk, or chili flakes for extra flavor.
✔ Lentil Tip: No need to soak, but rinse well to remove debris.