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Lentil Soup

All you need are a few simple ingredients, and you'll have a rich and nourishing lentil soup ready in no time. Make a large batch to enjoy throughout the week!

Prep Time
10 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 25 mins
Servings: 8 servings
Calories: 320 kcal
Course: Main Course
Cuisine: Mediterranean

Ingredients

  • 4 tablespoons olive oil
  • 1 yellow onion diced
  • 2 large carrots diced
  • 2 celery stalks diced
  • 6 garlic cloves minced
  • 1½ teaspoons ground cumin
  • 1½ teaspoons ground coriander
  • 1 tablespoon chopped thyme 1½ teaspoons dried
  • 1 pound dried lentils picked over and washed (450g)
  • 1 28-ounce can diced tomatoes (794g)
  • 6 to 8 cups chicken broth or vegetable broth divided (1.4-1.9L)
  • ½ teaspoon ground black pepper
  • 1 bay leaf
  • salt to taste
  • 2 cups chopped kale ribs removed
  • 1 lemon zested and juiced
  • chopped parsley or chives for garnish

Instructions

    Cup of Yum
  1. In a large pot, heat the olive oil over medium-high heat. Add the onions, carrots, and celery. Cook, stirring frequently, until the onions start to turn translucent, about 5 to 8 minutes.
  2. Stir in the garlic, cumin, coriander, and thyme. Cook for 2 minutes, stirring frequently. Stir in the tomatoes, using the spoon to scrape any browned bits off the bottom of the pot. Add the lentils, 6 cups of broth, black pepper, and bay leaf. Bring to a boil, about 8 minutes.
  3. Reduce the heat to low, maintaining a gentle simmer. Partially cover the pot and continue simmering, stirring occasionally, for 45 minutes to 1 hour, or until the lentils are tender but still maintain their shape. Add additional broth during cooking, if needed.
  4. Taste and add salt if needed. If you want to thicken the soup, remove two cups of the soup from the pot, and pulse a few times in a blender or mash with a potato masher or fork until thick. Stir back into the pot. Stir in the kale and lemon zest and juice. Simmer for 5 more minutes or until the kale is tender. Serve immediately topped with parsley or chives.

Notes

  • Make this vegan or vegetarian friendly by using vegetable stock.
  • While you can thicken the soup by blending 2 cups and stirring it back into the pot, you can puree the entire pot for a creamier and smooth option.
  • Make sure to remove the bay leaf before blending any of the soup.
  • If you do not have kale, baby spinach makes for a great substitute.
  • Fire-roasted tomatoes add a great smoky flavor to the lentil soup if you can find them.
  • If you buy the dried lentils in a bulk store, make sure to double-check them and discard any tiny stones or bits of dirt. If they’re dusty, rinse them in a colander before using them in the soup. While packaged lentils usually come pre-checked, there’s no harm in checking them as well.
  • Unlike beans, there’s no need to soak lentils before cooking. They will soften without issue while simmering in the pot.

Nutrition Information

Calories 320kcal (16%) Carbohydrates 46g (15%) Protein 18g (36%) Fat 9g (14%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 5g Sodium 817mg (34%) Potassium 1078mg (31%) Fiber 20g (80%) Sugar 5g (10%) Vitamin A 4878IU (98%) Vitamin C 56mg (62%) Calcium 126mg (13%) Iron 7mg (39%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 320

% Daily Value*

Calories 320kcal 16%
Carbohydrates 46g 15%
Protein 18g 36%
Fat 9g 14%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 5g 25%
Sodium 817mg 34%
Potassium 1078mg 23%
Fiber 20g 80%
Sugar 5g 10%
Vitamin A 4878IU 98%
Vitamin C 56mg 62%
Calcium 126mg 13%
Iron 7mg 39%

* Percent Daily Values are based on a 2,000 calorie diet.