Packed full of vegetables, this lentil vegetable soup is full of protein, fiber, and nutrients to make a beautiful healthy meal.
This lentil vegetable soup recipe is a simple dish made with dried lentils. Lentils are shelf-stable, and a great product to keep in your pantry. In fact, most of the ingredients in this recipe are pantry staples, so it is easy to whip up without a trip to the store.
Lentil vegetable soup is healthy, warming, super filling, and a wonderful recipe to serve your family. This soup recipe starts with a French cooking staple called mirepoix: a combination of onion, celery, and carrots. This holy trinity of vegetables forms the soup base, which is cooked together until golden brown. Add fresh garlic in the mix to release even more aromatics and flavor.
Benefits of Eating Lentils
In terms of nutrition, lentils are tiny powerhouses of goodness. Lentils are made up of both protein and carbohydrates. According to the USDA, one cup of cooked lentils provides approximately 40 grams of carbohydrates, 16 grams coming from fiber, and 18 grams of protein.
For optimal health adults need to eat 25-30 grams of fiber each day, which, unfortunately, most people don’t meet. Eating foods higher in fiber, like lentils, can improve digestion, help lower blood sugar, and reduce the risk of heart disease amongst other benefits.
Excellent Plant Based Protein Source
Lentils are a terrific plant-based source of protein, making it a great option for vegetarians and vegans. Eighteen grams of protein in one cup of cooked lentils is impressive! To put it in perspective, an average whole egg contains 7 grams of protein, so the cup of lentils would be the equivalent to about three whole eggs. Lentils and beans are an inexpensive (and healthy!) way to add protein to a dish, without any meat.
Lentils also provide other nutrients including potassium, magnesium, iron, B vitamins, zinc, phosphorus, and more.
Lentil Selection
Lentils come in an array of sizes and colors, each with their own texture and taste ranging from earthy to sweet-
- Brown and green lentils are very similar and the most common seen variety on grocery store shelves. They have a mild, earthy taste, and are bigger than other types of lentils (though you can find small green lentils). They are great for soups and sauces, but not in salads when you want whole, intact lentils.
- Red lentils (also seen with an orange/yellow hue) are most commonly found in Indian curry dishes. These lentils break down when heated, creating that yummy mushiness found in dahl or sauces in need of thickening.
- French Lentils (Puy) require a longer cooking time because they have a thicker skin. However, because of this, they hold their shape when cooked making them perfect for a side dish or salad.
- Black Lentils (Beluga) are the most flavorful lentils and go well with other proteins or meaty vegetables like mushrooms. They are small and nearly spherical with a thick skin. They are a hybrid between brown and French lentils, and can be used in salads or soups.
This soup can be made with most types of lentils. I recommend the brown or green variety because of their mild earthy flavor and perfect texture in soups.
As written, this recipe yields a very thick soup because the lentils absorb a lot of the liquid. Feel free to thin it with additional broth if you prefer a ‘soupier’ consistency. Alternatively, if you want it more creamy, puree ½ to 1 cup of the soup at the end in a blender and add it back.
Lentil Vegetable Soup Makes Great Leftovers
The best part is this recipe makes a large batch that reheats beautifully and tastes even better as the week goes on. It’s perfect for lunches; or freeze half of it for an easy meal another night.
Looking for more great recipes using pantry staples? Check out some of my other recipes:
Stuffed Mexican Sweet Potatoes
Lentil Soup
Ingredients
- 2 Tablespoons oil
- 3 big carrots or 15 baby carrots diced
- 5 celery stalks diced
- 1 large onion diced
- 3-4 cloves of garlic minced
- ½ teaspoon Red pepper flakes optional
- 16 oz bag of lentils
- 32 oz reduced sodium broth chicken or vegetable
- 1-2 sweet potatoes diced small
- 1 8 oz can of tomato sauce
- 1-2 Tablespoon ketchup
- Black Pepper to your liking
- 2-3 teaspoons turmeric or to your liking
Instructions
- Heat a large pot over medium heat, add oil. Once oil is hot, add carrots, celery, and onion to the pan and sauté, stirring occasionally, until translucent about 7-10 mins
- While the vegetables are cooking, rinse and drain bag of lentils in a small-holed colander or in a bowl. Be sure to thoroughly look at lentils as you rinse. Look to remove any fine particles, dirt, stones that could be found in a bag of lentils.
- Once vegetables are soft and translucent, add the garlic and red pepper flakes (optional) to the pot, stir for another 1-2 minutes until fragrant.
- Add the lentils, broth, sweet potatoes and tomato sauce. Stir well, cover and bring to a low boil. Let simmer for 30 minutes. **
- Add ketchup, and seasonings to the pot. Stir and continue to simmer for at least another 30 minutes.
- **Note: You will definitely need to add more liquid as it simmers, as it can get too thick. I typically will alternate between adding water and broth**
- After the 30 mins or less of simmering, taste the lentils. If they are still chewy, they need more time. Lentils and sweet potato should be tender. Add more seasonings to your liking. Again, you may have to add more liquid, use your judgment on the consistency.
- Once the lentils are tender and the consistency is to your liking serve and enjoy!
Nutrition Facts
If you have these ingredients in your pantry or are planning a grocery trip, put this lentil soup on your menu for the week! If you try this recipe share below in the comments or take a picture and tag me on Instagram. I’d love to see your results!
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