A warm and comforting soup packed with protein-rich lentils, colorful vegetables, and flavorful herbs. This wholesome one-pot meal is filling, nutritious, and perfect for a healthy lunch or dinner.
Ingredients
- 2 cups dry lentils, rinsed and drained
- 2 tbsp olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 zucchini, chopped
- 1 cup diced tomatoes
- 6 cups vegetable broth
- 1 tsp cumin powder
- 1 tsp smoked paprika
- 1 tsp dried thyme
- 1 bay leaf
- Salt and black pepper to taste
- 2 cups spinach or kale
- 1 tbsp lemon juice
- Fresh parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots, and celery. Cook for 5–6 minutes until softened.
- Add garlic, cumin, paprika, and thyme. Cook for 30 seconds.
- Add lentils, diced tomatoes, vegetable broth, and bay leaf.
- Bring to a boil, then reduce heat and simmer for 30–40 minutes until lentils are tender.
- Add zucchini and cook for another 5–7 minutes.
- Stir in spinach or kale and cook until wilted.
- Remove bay leaf, add lemon juice, and adjust seasoning.
- Garnish with fresh parsley and serve warm.
Nutrition Facts (Approx. Per Serving)
Calories: 320
Protein: 18g
Carbohydrates: 52g
Fiber: 17g
Sugar: 8g
Fat: 7g
Benefits
- High in plant-based protein and fiber for better fullness
- Supports healthy digestion with nutrient-rich vegetables
- Provides antioxidants, vitamins, and minerals
- Great option for balanced weight management
Storage
Store in an airtight container in the refrigerator for up to 5 days. Freeze portions for up to 3 months.
Tips
- Blend a small portion of the soup for a thicker creamy texture.
- Add chili flakes for extra heat.
- Serve with whole-grain bread or a side salad for a complete meal.
