This is my new go-to vegetable soup for the winter-time. It’s warm, healthy, and comforting. No need to feel bad about enjoying a couple of bowls of this nourishing soup.
The hearty vegetables offer fiber, vitamins, and minerals to nourish you from the inside out. The lentils are also an excellent source of fiber, protein, and iron. Just one cup of cooked lentils gives you 18 grams of healthy plant-based protein and nearly 7 mg of iron (that’s 36 percent of the recommended daily intake).
This meal is also budget-friendly. Lentils, potatoes, and carrots are some of the cheapest foods out there, yet they are packed with nutrients.
The soup comes together pretty quickly on the stove but you can use a crockpot to simplify it even more.
Hearty Vegetable Lentil Soup
- 1 onion, chopped
- 2 garlic cloves, chopped
- 1/2 fennel bulb, chopped
- 2 stalks of celery, sliced
- 3 medium or large carrots, sliced into half moons
2-3 medium-sized potatoes, chopped
- 1 1/2 cups dry red or green lentils
- 14 oz can diced tomatoes (no salt added is preferred)
- 4 cups vegetable broth
- 2 cups of water
- 3/4 tsp sea salt
- 1/2 tsp black pepper
- 1 tsp garlic powder
- 1 1/2 tsp cumin
- 1 TB Italian seasoning
- 1-2 tsp of coconut aminos, soy sauce, or liquid aminos (optional)
- 4 leaves of kale, chopped or 1-2 handfuls of spinach, chopped
- a generous squeeze of lemon juice
Place a medium or large pot on the stove over medium heat. (Instead of oil) add a few tablespoons of water and the chopped onion. Cook for 3-4 minutes then add the garlic.
- Cook for another 1-2 minutes until onion is tender. Stir it occasionally, adding a bit more water if it begins to stick.
Add chopped fennel, carrots, celery, potatoes, lentils, diced tomatoes, vegetable broth, water, salt, pepper, garlic powder, cumin, and Italian seasoning. Turn heat up to high and bring soup to a boil. Turn heat back down to medium-low and lightly simmer for 25-30 minutes, or until lentils and potatoes are both soft and cooked through.
To thicken the soup: Run a potato masher or fork through the soup or use an immersion blender until you reach your desired texture.
- Add the spinach or kale and lemon juice to the soup and allow the greens to wilt.
>> This soup can also be cooked in the crockpot. Simply add all ingredients except the greens and lemon which I prefer to add in at the end to lighten it up. Cook on high for 5-6 hours or on low for 7-8 hours.
>>Leftovers can be stored for 4-5 days. This soup can also be frozen in pint-sized jars (for individual servings) or quart-size jars or ziplock bags.