Lentil Soup Recipe
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Unrated
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Prep Time
15 mins
-
Cook Time
45 mins
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Total Time
1 hr
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Servings
6 servings
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Calories
258 kcal
Lentil Soup Recipe
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A flavorful, veggie-packed lentil soup recipe that's also healthy, hearty and easy to make. It's the full package! Budget-friendly, too.
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Ingredients
- 3 tablespoons extra-virgin olive oil
- 1 yellow onion cut into 1/4-inch dice, medium
- 6 garlic minced (about 2 tablespoons, cloves
- 4 thyme tied together with kitchen twine (or 1/2 teaspoon dried, sprigs, fresh
- 1 teaspoon kosher salt
- ¼ teaspoon black pepper ground
- 4 carrot scrubbed and cut into 1/2-inch dice (peeling is optional, medium
- 1 diced tomatoes fire roasted, in their juices, 15-ounce can
- 1 crushed tomatoes 15-ounce can
- 1 cup brown lentils rinsed with any shriveled lentils discarded, or green lentils
- 4 cups vegetable broth low sodium
- 2 bay leaf
- 1 ½ cups kale stemmed and chopped
- 2 teaspoons sherry vinegar or red wine vinegar
- 1 teaspoon honey or granulated sugar
- ⅛ teaspoon red pepper flakes optional
- ¼ cup Parmesan Cheese plus additional for serving (omit or swap nutritional yeast to make vegan, finely grated fresh
Instructions
- 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.
- 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.
- 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.
- 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).
- 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
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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%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 258 kcal
% 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.
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