4.9 from 87 votes
Lentil Soup
Lentil Soup combines brown lentils with a mix of vegetables like onions, carrots, celery, and red bell pepper, simmered in vegetable broth seasoned with bay leaves and warm spices including cumin, coriander, smoked paprika, and thyme. Diced fire-roasted tomatoes add depth and brightness. A partial puree with an immersion blender creates a texture that is both hearty and smooth. Fresh spinach and lemon juice are added near the end for a touch of freshness.
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
Servings:
8
Calories:
186 kcal
Course:
Soup
Cuisine:
Middle Eastern
Ingredients
- 3 tablespoons olive oil
- 1 yellow onion chopped
- 2 carrot peeled and chopped
- 2 celery chopped, ribs
- 1 red bell pepper cored, seeded, and chopped
- 4 garlic pressed or minced, cloves
- 2 bay leaves dried
- 3/4 teaspoon cumin ground
- 3/4 teaspoon ground coriander
- 3/4 teaspoon smoked paprika
- 1/2 teaspoon thyme dried
- 28 ounces diced tomatoes fire roasted
- 6 cups vegetable broth
- 1 cup brown lentils picked over and rinsed well, or green lentils
- 1 teaspoon salt more to taste
- 1/4 teaspoon black pepper more to taste
- crushed red pepper flakes optional, dash, or pinch of cayenne
- 2 cups spinach can use kale, roughly chopped, fresh
- 2 tablespoons lemon juice fresh
Instructions
- In a large pot, heat the olive oil over medium high heat. Add the onion, carrot, celery, and red pepper and cook until tender, about 5-7 minutes. Stir in the garlic and cook for one more minute.
- Add the dried bay leaves, cumin, coriander, smoked paprika, thyme, tomatoes, and vegetable broth.
- Stir in the rinsed lentils and season with salt and black pepper. If you want the soup to have a little heat, you can add in a little crushed red pepper flakes or a pinch of cayenne pepper. Bring the soup to a boil. Place the lid on the pot and reduce the heat to low. Let the soup simmer for 30-40 minutes, stirring occasionally, or until lentils are soft.
- Use an immersion blender to puree the soup a little. I do about 3 turns around the pan with the blender. You don’t want to puree the entire soup. If you don’t have an immersion blender, use a regular blender. Remove 2 cups of the soup from the pot and let cool for a few minutes before blending. Blend and return the pureed soup back into the pot and stir.
- Add the spinach and fresh lemon juice. Stir and taste. Add additional salt and pepper, If necessary. Ladle the soup into bowls and serve warm.
Cup of Yum
Nutrition Information
Calories
186kcal
(9%)
Carbohydrates
26g
(9%)
Protein
8g
(16%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Sodium
868mg
(36%)
Potassium
377mg
(8%)
Fiber
9g
(36%)
Sugar
6g
(12%)
Vitamin A
4591IU
(92%)
Vitamin C
28mg
(31%)
Calcium
65mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8 Serving
Amount Per Serving
Calories 186
% Daily Value*
| Calories | 186kcal | 9% |
| Carbohydrates | 26g | 9% |
| Protein | 8g | 16% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 868mg | 36% |
| Potassium | 377mg | 8% |
| Fiber | 9g | 36% |
| Sugar | 6g | 12% |
| Vitamin A | 4591IU | 92% |
| Vitamin C | 28mg | 31% |
| Calcium | 65mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.