Souped Up Lentils

Elevate your weeknight dinners with "Souped Up Lentils," a hearty and nourishing soup packed with bold flavors and wholesome ingredients. This satisfying one-pot meal combines tender lentils with a medley of sautéed vegetables, fragrant spices like smoked paprika and cumin, and a splash of zesty lemon juice for brightness. A generous helping of leafy greens—baby spinach or kale—boosts its nutritional profile, making it a perfect option for a healthy and flavorful dinner. With just 20 minutes of prep and simple pantry staples like diced tomatoes, vegetable broth, and dried herbs, this soup is as easy to make as it is comforting. Serve it warm, garnished with fresh parsley, for a cozy, plant-based meal that’s perfect for meal prep or feeding the whole family. A must-try for lentil soup fans searching for a delicious twist!

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, diced
• 2 medium celery stalks, diced
• 4 cloves garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground smoked paprika
• 1 teaspoon dried thyme
• 0.5 teaspoon crushed red pepper flakes
• 6 cups vegetable broth
• 1 14.5-ounce can diced tomatoes (canned, with juices)
• 1.5 cups brown or green lentils (rinsed and drained)
• 3 cups baby spinach or kale
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley (optional, for garnish)

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 vegetables begin to soften.

Step 3

Stir in the minced garlic, ground cumin, smoked paprika, dried thyme, and red pepper flakes. Cook for 1 minute until fragrant.

Step 4

Pour in the vegetable broth and diced tomatoes with their juices. Stir to combine.

Step 5

Add the rinsed and drained lentils to the pot. Bring the mixture to a boil over high heat.

Step 6

Reduce the heat to low, cover, and simmer for 25-30 minutes, stirring occasionally, until the lentils are tender.

Step 7

Once the lentils are cooked, stir in the baby spinach or kale. Let it wilt for 2-3 minutes.

Step 8

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

Step 9

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

Nutrition Facts

Serving size	(2628.9g)

Amount per serving	% Daily Value*
Calories	1403.4

Total Fat 44.1g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 7.0g
Cholesterol 0mg	0%
Sodium 6721.5mg	0%
Total Carbohydrate 206.8g	0%
Dietary Fiber 57.1g	0%
Total Sugars 53.9g
Protein 63.8g	0%

Vitamin D 0IU	0%
Calcium 579.7mg	0%
Iron 24.6mg	0%
Potassium 5942.5mg	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: 26.8%

Protein: 17.3%

Carbs: 55.9%