Description
A deeply nourishing, incredibly simple, and satisfying high-protein lentil soup. This comfort food is packed with plant-based power, making it a fantastic, budget-friendly meatless meal that comes together in under an hour.
Ingredients
1 ½ cups Brown or green lentils, Rinsed and drained
2 tablespoons Olive oil
1 medium Yellow onion, diced
2 medium Carrots, diced
2 stalks Celery stalks, diced
4 cloves Garlic cloves, minced
2 tablespoons Tomato paste
6 cups Vegetable broth, Low sodium preferred
1 (14.5 oz) can Diced tomatoes, with their juices
1 teaspoon Dried thyme
1 leaf Bay leaf
To taste Salt and black pepper
Instructions
1. 1. Sauté the Aromatics: Heat the olive oil in a large stockpot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Cook, stirring occasionally, until the vegetables soften, about 5-7 minutes.
2. 2. Add Garlic and Tomato Paste: Stir in the minced garlic and tomato paste. Cook for one more minute until the garlic is fragrant.
3. 3. Combine Soup Ingredients: Add the rinsed lentils, vegetable broth, diced tomatoes with their juices, dried thyme, and the bay leaf to the pot. Stir to combine.
4. 4. Simmer to Perfection: Increase the heat and bring the soup to a boil. Then, immediately reduce the heat to low, cover the pot, and let it simmer gently for 30-40 minutes, until the lentils are tender.
5. 5. Final Seasoning: Remove the pot from the heat. Take out and discard the bay leaf. Season generously with salt and black pepper. Taste and adjust as needed.
Notes
Substitutions: Green lentils can be used in place of brown. Red lentils will cook faster and create a creamier soup. Chicken broth can be used instead of vegetable broth.
Variations: Add a handful of spinach or kale at the end. For a spicy kick, add a pinch of red pepper flakes. A squeeze of fresh lemon juice at the end brightens the flavors.
Pro Tips: Rinse lentils before use. Sautéing the vegetables is crucial for flavor. Adjust consistency with more broth if too thick, or by simmering uncovered if too thin. For a creamier texture, use an immersion blender to partially puree the soup. Let soup rest for 10-15 minutes before serving.
Storage: Cool completely and store in an airtight container in the refrigerator for up to 5 days. Freeze for up to 3 months. Add more broth when reheating as lentils absorb liquid.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: About 1.5 cups
- Calories: 210
- Sugar: 5g
- Sodium: 430mg
- Fat: 4g
- Saturated Fat: 0.5g
- Unsaturated Fat: 3.5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg