Hearty Protein-Packed Lentil Soup

Lentil Soup is a hearty, protein-packed meal brimming with seasonal vegetables and warming spices. It is perfect for a nourishing meal any time of year, fitting easily into a vegan and gluten-free diet.

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With a preparation time of only 15 minutes and simple tools like a chefs knife and a soup pot, this easy recipe is accessible for any home cook. The combination of cumin, smoked paprika, and dried thyme creates a rich, aromatic base that perfectly complements the earthy lentils.

Ingredients

• 1 cup (200 g) dried brown or green lentils, rinsed
• 1 medium onion, diced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 medium zucchini, diced
• 1 cup (150 g) chopped tomatoes (fresh or canned)
• 2 cups (60 g) spinach or kale, chopped
• 6 cups (1.5 L) vegetable broth
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp dried thyme
• 1 bay leaf
• Salt and freshly ground black pepper, to taste
• 2 tbsp fresh parsley, chopped
• Lemon wedges, for serving

Instructions

Step 1

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for 5 minutes, until softened.

Step 2

Add garlic and cook for 1 minute until fragrant.

Step 3

Stir in cumin, smoked paprika, and thyme. Cook for 30 seconds.

Step 4

Add lentils, chopped tomatoes, and vegetable broth. Toss in the bay leaf.

Step 5

Bring to a boil, then reduce heat to a simmer. Cover and cook for 20 minutes.

Step 6

Add zucchini and simmer for another 10 minutes, until lentils and vegetables are tender.

Step 7

Stir in spinach or kale and cook for 2-3 minutes, until wilted.

Step 8

Remove bay leaf. Season to taste with salt and pepper.

Step 9

Serve hot, garnished with parsley and a squeeze of lemon if desired.

Zusatztipps für die Zubereitung

For a creamier texture, partially blend the soup with an immersion blender before adding the greens. Always check your vegetable broth packaging to ensure it is gluten-free and safe for all common allergens.

Varianten und Anpassungen

This recipe is highly versatile; you can substitute sweet potatoes, bell peppers, or parsnips for a different seasonal twist depending on what you have available in your kitchen.

Serviervorschläge

Serve this soup hot, ideally with a side of crusty bread to make it a complete meal. It also pairs beautifully with a crisp white wine like Sauvignon Blanc.

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This nourishing dish provides 265 calories and 13 g of protein per serving, making it an excellent choice for a healthy, balanced lunch or dinner. Enjoy this flavorful bowl of goodness any day of the week.

Recipe FAQs

→ Can I use red lentils instead of brown or green lentils?

Red lentils cook much faster and break down more easily, resulting in a creamier, less chunky texture. If using red lentils, reduce the initial cooking time to 10-12 minutes and add vegetables earlier to prevent overcooking.

→ How can I make this soup creamier?

Use an immersion blender to partially blend the soup before adding the greens. You can also add a splash of coconut milk or cashew cream for extra richness while maintaining the vegan profile.

→ Can I freeze leftover lentil soup?

Absolutely! This soup freezes beautifully for up to 3 months. Store in airtight containers, leaving some headspace for expansion. Thaw overnight in the refrigerator and reheat gently on the stovetop, adding a splash of broth if needed.

→ What vegetables can I substitute for seasonal variations?

Sweet potatoes, bell peppers, parsnips, butternut squash, or green beans all work wonderfully. Add heartier vegetables like potatoes with the lentils, and quicker-cooking options like bell peppers with the zucchini.

→ How do I prevent lentils from becoming mushy?

Avoid overcooking by checking lentils at 20 minutes. They should be tender but hold their shape. Brown and green lentils maintain texture better than red varieties. Don't add salt until near the end, as it can toughen lentils during cooking.

→ What can I serve alongside this soup?

Crusty bread, garlic bread, or cornbread complement the soup perfectly. For a lighter option, serve with a mixed green salad dressed with lemon vinaigrette. A crisp Sauvignon Blanc or light-bodied Pinot Grigio pairs beautifully.