Warm up with a bowl of hearty lentil and vegetable soup, a budget-friendly, nutrient-packed meal perfect for cozy nights. This wholesome dish combines the earthy goodness of red lentils with vibrant vegetables like carrots, celery, and kale, all simmered in a fragrant tomato-based broth spiced with turmeric. Not only is this soup easy to whip up in a Dutch oven, but it’s also loaded with fiber and plant-based protein, making it a nourishing choice for any day of the week. Plus, it freezes beautifully, so you can enjoy leftovers whenever the craving strikes. Pair it with a slice of whole-grain bread for a complete, satisfying dinner.
Why You’ll Love This Soup
This lentil and vegetable soup is a winner for so many reasons. It’s affordable, using pantry staples and simple, fresh ingredients. The combination of red lentils and vegetables creates a filling meal that doesn’t skimp on flavor. The turmeric adds a subtle warmth and anti-inflammatory benefits, while the tomato broth ties everything together with its rich, tangy depth. It’s also incredibly versatile—swap in your favorite vegetables or adjust the spices to suit your taste. Whether you’re cooking for a family or meal-prepping for the week, this soup delivers comfort and nutrition in every spoonful.
Ingredients
To make this delicious lentil and vegetable soup, you’ll need the following ingredients:
- 1 cup red lentils, rinsed and drained
- 2 tablespoons olive oil
- 1 large onion, diced
- 2 carrots, peeled and chopped
- 2 stalks celery, chopped
- 3 cloves garlic, minced
- 1 teaspoon turmeric
- 1 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1 can (14.5 oz) diced tomatoes
- 6 cups vegetable broth
- 2 cups kale, stems removed and chopped
- Salt and black pepper to taste
- Juice of 1 lemon (optional, for brightness)
- Fresh parsley for garnish (optional)
Kitchen Equipment/Appliances Needed
You’ll need the following tools to prepare this soup:
- Dutch oven or large pot
- Cutting board
- Chef’s knife
- Measuring cups
- Measuring spoons
- Wooden spoon
- Colander (for rinsing lentils)
Instructions
Step 1: Prep the Ingredients
Rinse the red lentils thoroughly in a colander under cold water until the water runs clear. Set aside. Chop the onion, carrots, celery, and kale, and mince the garlic. Having everything prepped makes the cooking process smooth and stress-free.
Step 2: Sauté the Aromatics
Heat 2 tablespoons of olive oil in a Dutch oven over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent. Stir in the carrots and celery, cooking for another 5 minutes until they begin to soften. Add the minced garlic, turmeric, cumin, and smoked paprika, stirring for 30 seconds to release their aromas.
Step 3: Build the Broth
Add the diced tomatoes with their juice, rinsed red lentils, and vegetable broth to the pot. Stir well to combine. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are soft and starting to break down.
Step 4: Add the Kale
Stir in the chopped kale and cook for an additional 3-5 minutes, until wilted. Season with salt and black pepper to taste. For a bright finish, squeeze in the juice of one lemon and stir.
Step 5: Serve and Garnish
Ladle the soup into bowls and garnish with fresh parsley if desired. Serve hot with a slice of whole-grain bread for dipping.
Tips for Success
- Rinse the Lentils Well: This removes excess starch and prevents the soup from becoming too thick.
- Adjust the Consistency: If the soup thickens too much, add more vegetable broth or water to reach your desired consistency.
- Customize the Veggies: Feel free to swap kale for spinach or add zucchini for extra variety.
- Freezing Leftovers: Let the soup cool completely before transferring to airtight containers. It freezes well for up to 3 months.
Nutritional Facts
Here’s the approximate nutritional breakdown per serving (based on 6 servings):
- Calories: 220 kcal
- Protein: 12g
- Fat: 5g
- Carbohydrates: 34g
- Fiber: 10g
- Sugar: 6g
- Sodium: 600mg (varies based on broth and added salt)
This soup is high in fiber and protein, making it a satisfying option for those looking to maintain a healthy diet. The red lentils provide plant-based protein, while kale and carrots contribute vitamins A and C. For those focused on weight management, this low-calorie meal is both filling and nutrient-dense.
Supporting Your Health Goals
To complement the wholesome benefits of this lentil and vegetable soup, consider incorporating supplements that support weight management and overall wellness. Moringa Actives is a fantastic option, designed to help maintain healthy body weight, reduce hunger, and boost metabolism. For those on a ketogenic diet, NuviaLab Keto supports weight loss and fat metabolism, making it a great addition to your routine. If you’re looking for a nighttime fat-burning boost, try Night Mega Burner, which works while you sleep to support fat reduction. Explore these and other supplements like Fibre Select for detoxification or Keto Actives for appetite control to enhance your health journey.
Variations to Try
This soup is endlessly adaptable. Here are a few ideas to switch things up:
- Spicy Kick: Add a pinch of cayenne pepper or red pepper flakes for heat.
- Creamy Texture: Blend half the soup with an immersion blender for a creamier consistency.
- Protein Boost: Stir in cooked chickpeas or white beans for extra protein.
- Herb Swap: Replace parsley with cilantro or dill for a different flavor profile.
Storing and Reheating
Store leftover soup in an airtight container in the refrigerator for up to 5 days. To reheat, warm it on the stovetop over medium heat, adding a splash of vegetable broth if needed. For freezing, portion the soup into freezer-safe containers, leaving some space for expansion. Thaw overnight in the fridge before reheating.
Pairing Suggestions
This lentil and vegetable soup pairs wonderfully with:
- A slice of crusty whole-grain bread or a baguette.
- A side salad with a light vinaigrette.
- A sprinkle of parmesan cheese for extra umami (optional for non-vegan diets).
For a beverage, try a refreshing glass of Matcha Extreme tea, which supports weight control and detoxification while complementing the soup’s earthy flavors.
Final Thoughts
This lentil and vegetable soup is more than just a meal—it’s a hug in a bowl. Its simplicity, affordability, and nourishment make it a go-to recipe for busy weeknights or lazy weekends. With minimal prep and a handful of ingredients, you can create a dish that’s as good for your body as it is for your soul. Plus, with the option to freeze leftovers, you’ll always have a healthy meal ready to go. For those looking to enhance their wellness routine, supplements like Crave Burner can help control appetite, while Lipid Control Plus supports heart health, perfectly aligning with the soup’s wholesome benefits. So grab your Dutch oven, gather your ingredients, and get ready to savor every spoonful of this comforting classic.
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