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Best Easy Lentil Soup Recipe

Name: Best Easy Lentil Soup Recipe
Total time: 55 min
Yield: 300 g
Ingredients: Brown lentils 1.5 cups; Yellow onion 1 medium; Carrot 2 medium; Celery stalks 2 pieces; Garlic 3 cloves; Diced tomatoes 1 14.5 oz can; Baby spinach 2 cups; Olive oil 2 tbsp; Vegetable broth 6 cups; Salt 1 tsp; Black pepper 0.5 tsp; Dried thyme 1 tsp; Ground cumin 1 tsp; Paprika 0.5 tsp; Bay leaf 1 piece

Nourishing lentil soup packed with plant-based protein and vegetables is a healthy, vegetarian powerhouse. This budget-friendly, family-style meal supports clean eats, weight loss, and a calorie deficit lifestyle.

Cook 55 min Difficulty EASY 265 kcal

#vegetarian #mediterranean #diabetic friendly #bariatric friendly

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Ingredients

Main ingredients

Brown lentils 1.5 cups
Yellow onion 1 medium
Carrot 2 medium
Celery stalks 2 pieces
Garlic 3 cloves
Diced tomatoes 1 14.5 oz can
Baby spinach 2 cups
Olive oil 2 tbsp
Vegetable broth 6 cups

Seasonings/Sauce

Salt 1 tsp
Black pepper 0.5 tsp
Dried thyme 1 tsp
Ground cumin 1 tsp
Paprika 0.5 tsp
Bay leaf 1 piece

Nutrition summary

Carbohydrates 39 g 59%

Protein 14 g 21%

Fat 5 g 17%

Serving size 300g

Cooking steps

1

Heat the olive oil in a large pot over medium heat. Add chopped onion, carrot, and celery; sauté for 5–6 minutes until vegetables soften, stirring occasionally for even cooking.
2

Add minced garlic, dried thyme, ground cumin, and paprika. Stir constantly for 1 minute, just until the mixture is fragrant.
3

Add rinsed brown lentils, diced tomatoes (with juices), vegetable broth, bay leaf, salt, and black pepper. Stir well to combine.
4

Raise heat to high until the soup comes to a boil, then immediately reduce to low and simmer uncovered for 30–35 minutes, or until lentils are tender but not mushy. Skim off any foam if necessary.
5

Remove bay leaf. Stir in the baby spinach and cook for 2–3 minutes until wilted. Taste and adjust salt or pepper as desired before serving hot.

Personalized Q&A

Q. What ingredients give this lentil soup its main nutritional benefits?

The main nutritional strength comes from brown lentils, which are high in plant-based protein and complex carbohydrates, along with vegetables like onions, carrots, celery, and spinach. Together, they create a hearty, fiber-rich, and low-fat soup.

Q. What is the key to getting the perfect lentil texture in this recipe?

Let the soup simmer on low heat after boiling and check the lentils after 30 minutes. Cook until they are just tender—avoid boiling aggressively or overcooking, as this can make the lentils mushy instead of pleasantly firm.

Q. How many calories and how much protein are in one serving?

Each 300g serving contains about 265 kcal and 14g of protein. This makes it a light yet filling meal, suitable for calorie-controlled and plant-forward diets.

Q. How can I prevent veggies in this soup from becoming too soft?

Start by sautéing the onion, carrot, and celery only until just softened, and avoid overcooking during the simmer. Spinach is stirred in right at the end to keep its color and slight bite.

Q. What spices define the flavor profile of this lentil soup?

Ground cumin, thyme, paprika, bay leaf, and black pepper provide warm, earthy, and slightly smoky notes that layer with the natural flavors of lentils and vegetables.

Best Easy Lentil Soup Recipe

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