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Lentil Soup Recipe

A flavorful, veggie-packed lentil soup recipe that's also healthy, hearty and easy to make. It's the full package! Budget-friendly, too.

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 6 servings
Calories: 258 kcal
Course: Soup
Cuisine: Italian , American

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 1 medium yellow onion cut into 1/4-inch dice
  • 6 garlic cloves minced (about 2 tablespoons)
  • 4 sprigs fresh thyme tied together with kitchen twine (or 1/2 teaspoon dried)
  • 1 teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • 4 medium carrots scrubbed and cut into 1/2-inch dice (peeling is optional)
  • 1 (15-ounce) can fire roasted diced tomatoes in their juices
  • 1 (15-ounce) can crushed tomatoes
  • 1 cup brown or green lentils rinsed with any shriveled lentils discarded
  • 4 cups low sodium vegetable broth
  • 2 bay leaves
  • 1 ½ cups stemmed and chopped kale
  • 2 teaspoons sherry vinegar or red wine vinegar
  • 1 teaspoon honey or granulated sugar
  • ⅛ teaspoon red pepper flakes optional
  • ¼ cup finely grated fresh Parmesan plus additional for serving (omit or swap nutritional yeast to make vegan)

Instructions

    Cup of Yum
  1. In a Dutch oven or similar large, sturdy soup pot, heat the oil over medium low. Add the onion. Cook, stirring occasionally, until the onion is very soft and turning browned, about 10 minutes.
  2. Add the garlic, carrots, thyme sprigs, salt, and black pepper. Cook until the carrots are barely soft, 2 to 3 minutes. Add the diced and crushed tomatoes, bring to a simmer over medium-high heat, and let simmer 2 minutes.
  3. Add the lentils and stir to coat. Add the broth and bay leaves. Increase the heat to high and bring the mixture to a boil, then partially cover the pot and lower the heat to a gentle simmer. Let simmer, adjusting the heat as needed so the lentils simmer gently but do not boil, until the lentils are tender but not mushy, about 25 minutes. Fish out and discard the bay leaves and thyme bundle.
  4. With an immersion blender, puree the soup briefly to thicken it up a little but leave plenty of the lentils and vegetables intact (or you can transfer about 2 big ladlefuls to a blender, puree, then return to the soup).
  5. Stir in the kale, vinegar, honey, and red pepper flakes. Partially cover the pot, and let cook over low until the kale is tender, about 5 to 7 minutes. Stir in the Parmesan. Taste and adjust the seasoning as desired. Enjoy hot with a sprinkle of Parmesan.

Notes

  • TO STORE: Lentils soup will last for up to 5 days in refrigerator, stored in airtight container. 
  • TO REHEAT: Reheat in Dutch oven on stove on medium-low heat until hot, or in microwave.
  • TO FREEZE: Great for a freezer meal, this soup can be stored in airtight, freezer-safe storage container (I love using Ziplock bags and laying them flat to freeze) for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Nutrition Information

Serving 1 (of 6) Calories 258kcal (13%) Carbohydrates 34g (11%) Protein 12g (24%) Fat 9g (14%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 5g Cholesterol 4mg (1%) Potassium 549mg (16%) Fiber 13g (52%) Sugar 7g (14%) Vitamin A 8847IU (177%) Vitamin C 24mg (27%) Calcium 146mg (15%) Iron 4mg (22%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 258

% Daily Value*

Serving 1 (of 6)
Calories 258kcal 13%
Carbohydrates 34g 11%
Protein 12g 24%
Fat 9g 14%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 5g 25%
Cholesterol 4mg 1%
Potassium 549mg 12%
Fiber 13g 52%
Sugar 7g 14%
Vitamin A 8847IU 177%
Vitamin C 24mg 27%
Calcium 146mg 15%
Iron 4mg 22%

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