Rustic Lentil Potato Soup
User Reviews
5
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Prep Time
30 mins
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Cook Time
30 mins
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Total Time
1 hr
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Servings
5 medium bowls
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Calories
180 kcal
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Course
Soup
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Cuisine
Vegan, gluten-free
Rustic Lentil Potato Soup
Description
Rustic Lentil Potato Soup brings together diced potatoes, green lentils, mushrooms, carrot, onion, and fresh spinach in a vegetable broth seasoned with tamari and aromatics like garlic, thyme, and parsley. The vegetables are initially sautéed to develop flavor, followed by simmering lentils in broth until tender. The simmering process allows lentils to soften and thicken the soup, while spinach added near the end retains its bright color and delicate texture.
The result is a thick, hearty soup with a pleasant balance of earthiness from the mushrooms and lentils, mild sweetness from the carrots, and moderate saltiness from tamari. The texture combines tender vegetables with soft lentils, and the dried herbs provide fragrant depth. Using tamari adds umami and depth to the broth.
This soup serves well as a standalone meal due to its substantial ingredients. It pairs nicely with crusty bread or a light salad for a complete meal. Adjusting broth levels can make the texture more brothy or dense according to preference.
Substitutions like dried basil and oregano can replace thyme or parsley if unavailable. For gluten-free diets, tamari is recommended over soy sauce. Adjust seasoning with salt and additional tamari after cooking to taste.
Ingredients
- 1 yellow onion
- 1 carrot large
- 6 oz. mushrooms (I use cremini)
- 1 potato about 1.5 cups diced, medium
- 3-4 cloves garlic
- 5 cups vegetable broth (or 4 cups broth + 1 cup water)
- 2 Tbsp. tamari (or soy sauce)
- 1 cup green lentils uncooked, or brown lentils
- 1 cup spinach fresh baby
- 1 tsp. parsley dried
- 3/4 tsp. thyme dried
- salt to taste
Instructions
- Prepare the vegetables: Dice onion and carrot. Mince garlic. Slice mushrooms. Dice potatoes into about 3/4″ chunks.
- In a stockpot over medium-high heat, sauté onion for 5 minutes. (I use 3 Tbsp. water/broth for no-oil-sauté method.)
- Add potatoes, carrots, mushrooms, and dried thyme & parsley. Stir and sauté 3-4 more minutes.
- Add garlic. Stir and sauté 1 minute.
- Add broth and tamari. Increase heat and bring to a boil.
- Once boiling, add lentils (rinsed). Cover and reduce heat to a simmer. Simmer 30 minutes or until lentils are tender. Add more broth/water if desired.
- Stir in roughly chopped spinach during the last couple minutes of cooking. Salt/pepper to taste or add more tamari.
Notes
- When dried thyme or parsley is not available, dried basil and oregano can be used as alternatives.
- Adding a bay leaf while simmering enhances flavor; remove before serving.
- To adjust soup thickness, reduce lentils for a thinner broth or increase broth for a lighter soup.
- Use tamari instead of soy sauce to keep the soup gluten-free.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5medium bowls
Amount Per Serving
Calories 180 kcal
% Daily Value*
| Calories | 180kcal | 9% |
| Carbohydrates | 32g | 11% |
| Protein | 13g | 26% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 630mg | 13% |
| Fiber | 13g | 52% |
| Sugar | 5g | 10% |
| Vitamin A | 3142IU | 63% |
| Vitamin C | 8mg | 9% |
| Calcium | 56mg | 6% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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