Easy Lentil Soup with Vegetables

A Nutrient-Packed Comfort Meal

Lentil soup with vegetables is the ultimate wholesome dish—rich in protein, fiber, and essential vitamins, while being incredibly easy to make. Whether you're looking for a cozy meal on a chilly evening or a nutrient-dense option for meal prep, this soup delivers flavor, warmth, and health benefits in every spoonful.

Lentils: A Protein and Fiber Powerhouse

Lentils are one of the most nutrient-dense legumes, packed with plant-based protein, fiber, and essential minerals. They are known for their ability to support heart health, regulate blood sugar, and improve digestion.

Key Nutrients in Lentils:

  • Protein – One cup of cooked lentils provides 18 grams of protein, making them an excellent meat alternative.

  • Fiber – Supports digestion and promotes gut health.

  • Iron – Essential for oxygen transport in the blood and energy production.

  • Folate – Supports brain function and red blood cell formation.

  • Magnesium – Helps regulate muscle function and supports heart health.

  • Antioxidants – Reduce inflammation and support overall health.

Vegetables: A Vitamin-Rich Boost

Adding a variety of vegetables to lentil soup enhances its nutritional value and flavor. Vegetables provide essential vitamins, minerals, and antioxidants that support overall well-being.

Key Nutrients in Vegetables:

  • Carrots – Rich in beta-carotene, which supports eye health and immunity.

  • Tomatoes – Packed with vitamin C and lycopene, an antioxidant that promotes heart health.

  • Spinach or Kale – Loaded with iron, vitamin K, and fiber for strong bones and digestion.

  • Onions & Garlic – Contain anti-inflammatory compounds that boost immunity.

  • Celery – Provides hydration and essential minerals like potassium.

What Can You Add to Customize This Soup?

One of the best things about lentil soup is its versatility. You can easily customize it with different ingredients to suit your taste or dietary preferences.

Flavor Boosters:

  • Sweet Potatoes – Adds natural sweetness and extra fiber.

  • Red Pepper Flakes – Gives a spicy kick.

  • Coconut Milk – Creates a creamy, rich texture.

  • Fresh Herbs – Cilantro or parsley for extra freshness.

Protein Additions:

  • Chicken or Turkey – For a heartier meal.

  • Tofu or Tempeh – Keeps it plant-based while adding protein.

Lentil Soup with Vegetables

Recipe

 

Ingredients:

  • 1 cup dried lentils (green or brown)
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 bell pepper, chopped
  • 1 can (14.5 ounces) diced tomatoes
  • 6 cups vegetable broth
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • Fresh parsley or cilantro for garnish

Instructions:

  1. Rinse the lentils under cold water and set aside.
  2. In a large pot, heat olive oil over medium heat. Add the onion and garlic, cooking until softened, about 3-4 minutes.
  3. Add the diced carrots, celery, and bell pepper. Sauté for another 5 minutes, stirring occasionally.
  4. Stir in the rinsed lentils, diced tomatoes, vegetable broth, cumin, smoked paprika, salt, and pepper.
  5. Bring the mixture to a boil, then reduce the heat and let it simmer for about 30-35 minutes, or until the lentils are tender.
  6. Adjust seasoning if needed and serve warm, garnished with fresh parsley or cilantro.

Nutrition Facts (per serving)

Calories: 230

Protein: 12g

Carbs: 36g

Fat: 5g

Fiber: 10g.