35 min • 1 pot • High-fiber

Hearty Veggie Lentil Soup

A cozy, protein-packed soup loaded with vegetables, lentils, and warming spices—perfect for meal prep.

18g

Protein

16g

Fiber

310

Calories

Chef Tips

• •Add a squeeze of lemon at the end to brighten flavors.
• •For extra greens, stir in spinach during the last 2 minutes.
• •Blend 1 cup for a thicker, creamier soup—no cream needed.

Ingredients

for 4 servings

• •
  1 tbsp olive oil
• •
  1 medium onion, diced
• •
  2 carrots, diced
• •
  2 celery stalks, diced
• •
  3 cloves garlic, minced
• •
  2 tsp ground cumin
• •
  1 tsp smoked paprika
• •
  1 tsp dried thyme
• •
  1 cup brown or green lentils, rinsed
• •
  1 can (14 oz) crushed tomatoes
• •
  4 cups vegetable broth
• •
  2 cups baby spinach (optional)
• •
  1 tbsp lemon juice
• •
  1 tsp salt
• •
  0.5 tsp black pepper

How to Make

1. Heat olive oil in a pot over medium heat. Add onion, carrots, and celery. Cook 6–8 minutes until softened.
2. Add garlic, cumin, paprika, and thyme. Stir for 30 seconds until fragrant.
3. Add lentils, crushed tomatoes, and vegetable broth. Bring to a boil.
4. Reduce heat to a simmer. Cover and cook 20–25 minutes, until lentils are tender.
5. Stir in spinach (if using) until wilted. Turn off heat and add lemon juice.
6. Taste and adjust salt/pepper. Serve hot.

Storage

Cool completely, then refrigerate up to 5 days. Freeze up to 3 months. Add a splash of water when reheating.