5 from 33 votes
Hearty Green Lentil & Vegetable Soup (Instant Pot Option)
This nourishing lentil vegetable soup is hearty, filling, and packed with good-for-you ingredients. Made with green lentils, kale, carrots, parsnips, celery, and more. You can easily make the soup stovetop (40 minutes) or in the Instant Pot (30 minutes). Either way, this chunky veggie-filled soup is ready in no time!
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
4
servings
Calories:
295 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 3 Tablespoon unsalted butter or olive oil
- 1 cup parsnip diced (~1 large)
- 1 cup carrot diced (~2 medium
- 1 cup yellow onion diced (~1 medium)
- 1 cup celery diced (~2 stalks)
- 5 garlic finely chopped, cloves
- 1 teaspoon kosher salt more to taste
- 3/4 /4 teaspoon cumin ground
- 1/4 /4 teaspoon paprika
- 1/8 /8 teaspoon white pepper
- 1/2 /2 teaspoon black pepper or to taste, freshly ground
- red pepper flakes optional, pinch
- 3/4 /4 cup green lentils see note re: brown lentils
- 3 1/2 /2 cups vegetable stock
- 1 1/2 /2 cups kale ribs removed and chopped, green
- 1/2 /2 lemon juiced
- ½ cup walnuts optional, for serving, chopped
- parsley chopped, for garnish, fresh
Instructions
- Instant Pot Directions: Turn on the "sauté" function and melt butter (or heat olive oil). Add parsnip, carrots, onion, celery, garlic, and spices, stirring to combine, and sauté for 1-2 minutes. Turn off the sauté function and add lentils and 3 ½ cups vegetable stock. Stir to combine. Close the top and make sure the valve is turned to sealed. Cook on high pressure for 11 minutes. Quick-release the steam once it's done. Remove the lid and finish the soup as directed in step 3.
- Stovetop Directions: In a Dutch oven or large stock pot, melt butter over medium heat (or heat olive oil). Add parsnip, carrots, onion, and celery; cook for 3-4 minutes. Add the garlic and spices and cook for an additional 2 minutes. Stir in lentils and 3 cups vegetable broth and bring to a low boil. Cover and cook for 30-35 minutes, until lentils are tender. Add the additional 1/2 cup of vegetable stock as needed for desired consistency.
- Finishing Touches: Remember to taste test for salt levels. After cooking, stir in the lemon juice and kale into the soup, until kale wilts. Serve and garnish with chopped walnuts and chopped parsley as desired.
Cup of Yum
Notes
- You can use brown lentils in place of green lentils, which will cook faster (ideal for the stovetop method). Check the cooking directions and adjust accordingly if using another type of lentils.
Nutrition Information
Calories
295kcal
(15%)
Carbohydrates
43g
(14%)
Protein
12g
(24%)
Fat
10g
(15%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
2g
(10%)
Trans Fat
1g
(50%)
Cholesterol
23mg
(8%)
Sodium
1539mg
(64%)
Potassium
865mg
(18%)
Fiber
15g
(60%)
Sugar
8g
(16%)
Vitamin A
8704IU
(174%)
Vitamin C
52mg
(58%)
Calcium
118mg
(12%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 295
% Daily Value*
| Calories | 295kcal | 15% |
| Carbohydrates | 43g | 14% |
| Protein | 12g | 24% |
| Fat | 10g | 15% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 23mg | 8% |
| Sodium | 1539mg | 64% |
| Potassium | 865mg | 18% |
| Fiber | 15g | 60% |
| Sugar | 8g | 16% |
| Vitamin A | 8704IU | 174% |
| Vitamin C | 52mg | 58% |
| Calcium | 118mg | 12% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.