Mia's Lentil Soup

Warm, hearty, and bursting with flavor, Mia's Lentil Soup is the ultimate cozy, one-pot meal that's as nourishing as it is delicious. Packed with protein-rich red and green lentils, vibrant vegetables like carrots, celery, and spinach or kale, and an aromatic blend of cumin, coriander, and paprika, this soup delivers a wholesome, satisfying bowl of comfort. Simmered in a savory vegetable broth with a hint of zesty lemon juice, this recipe is both vegan and gluten-free, making it perfect for busy weeknights or meal prep. Ready in just under an hour and yielding enough for six servings, Mia’s Lentil Soup is a nutritious, crowd-pleasing dish that pairs beautifully with crusty bread or a fresh side salad. Perfect for those seeking healthy soup recipes, plant-based meal ideas, or easy dinner inspiration!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• 1 cup red lentils
• 1 cup green or brown lentils
• 1 14.5-ounce can diced tomatoes
• 6 cups vegetable broth
• 1 bay leaf
• 4 cups baby spinach or kale
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional)

Directions

Step 1

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

Step 2

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

Step 3

Stir in the minced garlic, cumin, coriander, paprika, and thyme. Cook for another 1 minute until fragrant.

Step 4

Add both the red and green or brown lentils, diced tomatoes (including juices), vegetable broth, and the bay leaf. Stir well to combine.

Step 5

Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for 25-30 minutes, or until the lentils are tender.

Step 6

Remove the bay leaf and discard it.

Step 7

Stir in the baby spinach or kale and let it wilt for a few minutes.

Step 8

Add the lemon juice, salt, and black pepper. Taste and adjust seasoning as needed.

Step 9

Ladle the soup into bowls and garnish with chopped fresh parsley, if desired. Serve warm.

Nutrition Facts

Serving size	(2858.4g)

Amount per serving	% Daily Value*
Calories	1519.6

Total Fat 45.4g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 7.0g
Cholesterol 0mg	0%
Sodium 6554.2mg	0%
Total Carbohydrate 225.3g	0%
Dietary Fiber 70.5g	0%
Total Sugars 54.6g
Protein 73.0g	0%

Vitamin D 0IU	0%
Calcium 757.7mg	0%
Iron 30.0mg	0%
Potassium 6803.2mg	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: 25.5%

Protein: 18.2%

Carbs: 56.3%