Brown Lentil and Vegetable Soup

Warm your soul with this hearty Brown Lentil and Vegetable Soup, a nourishing one-pot meal brimming with wholesome ingredients and bold flavors. Packed with protein-rich brown lentils, an aromatic blend of cumin, smoked paprika, and thyme, and a medley of vibrant vegetables, this soup is as comforting as it is nutritious. The addition of baby spinach and a splash of zesty lemon juice elevates its flavor profile, while the canned diced tomatoes add a delightful tang. Ready in under an hour, this easy vegetarian soup is perfect for meal prep or a cozy weeknight dinner. Serve it with crusty bread or a fresh side salad for a satisfying meal that’s naturally gluten-free, dairy-free, and bursting with plant-based goodness.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 2 medium carrots, peeled and diced
• 2 medium celery stalks, diced
• 3 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1 cup brown lentils, rinsed and drained
• 6 cups vegetable broth
• 1 14-ounce can diced tomatoes (canned, with juices)
• 2 cups baby spinach leaves, roughly chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables are softened.

Step 3

Stir in the minced garlic, ground cumin, smoked paprika, and dried thyme. Cook for another 1-2 minutes, stirring often, until fragrant.

Step 4

Add the rinsed brown lentils, vegetable broth, and canned diced tomatoes (with their juices) to the pot. Stir well to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low. Cover the pot with a lid and simmer for 25-30 minutes, or until the lentils are tender.

Step 6

Remove the lid and stir in the chopped baby spinach. Cook for an additional 2-3 minutes until the spinach is wilted.

Step 7

Season the soup with salt, black pepper, and lemon juice to taste.

Step 8

Ladle the soup into bowls and garnish with fresh parsley before serving.

Step 9

Enjoy the soup warm with crusty bread or a side salad, if desired.

Nutrition Facts

Serving size	(2584.2g)

Amount per serving	% Daily Value*
Calories	1310.4

Total Fat 44.2g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 7.0g
Cholesterol 0mg	0%
Sodium 6723.2mg	0%
Total Carbohydrate 190.5g	0%
Dietary Fiber 50.4g	0%
Total Sugars 53.6g
Protein 56.3g	0%

Vitamin D 0IU	0%
Calcium 629.8mg	0%
Iron 24.2mg	0%
Potassium 5870.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.7%

Protein: 16.3%

Carbs: 55.0%