Lentil Soup

This classic lentil soup is a warm, nourishing bowl of comfort made with simple pantry staples—tender lentils simmer in a flavorful broth with vegetables, garlic, and gentle spices. It’s hearty, budget-friendly, and perfect for any season, delivering protein and fiber in every spoonful. Serve with crusty bread or a side salad for a complete, satisfying meal that’s ready in under an hour.

Lentil Soup

Ingredients

For 6 generous servings, gather these everyday items:

  • 2 cups dried green or brown lentils, rinsed and sorted
  • 1 large onion, finely chopped
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 3 garlic cloves, minced
  • 1 can (400 grams) diced tomatoes
  • 8 cups low-sodium vegetable or chicken broth
  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • ½ teaspoon dried thyme
  • 1 bay leaf
  • Salt and black pepper to taste
  • Juice of 1 lemon (added at end for brightness)
  • Fresh parsley or coriander, chopped (for garnish)
  • Optional: 1 cup chopped spinach or kale (stirred in at end)

Direction

  • Step 1: Heat olive oil in a large pot over medium heat. Add chopped onion, carrots, and celery; sauté 6–8 minutes until vegetables soften and onion turns translucent.
  • Step 2: Add minced garlic, cumin, smoked paprika, thyme, salt, and pepper. Stir 1 minute until fragrant.
  • Step 3: Pour in diced tomatoes with juice, rinsed lentils, bay leaf, and broth. Stir well to combine.
  • Step 4: Bring to a boil, then reduce heat to low. Cover and simmer 35–45 minutes, stirring occasionally, until lentils are tender but not mushy.
  • Step 5: Remove bay leaf. If desired, stir in chopped spinach or kale for the last 3 minutes to wilt.
  • Step 6: Squeeze in fresh lemon juice for brightness. Taste and adjust seasoning—more salt, pepper, or lemon as needed. Serve hot, garnished with chopped parsley or coriander.

Nutrients Information

Per serving (about 1½ cups, approximate values without added greens):

  • Calories: 220 to 260
  • Total Fat: 5 to 7 grams
  • Saturated Fat: 0.7 grams
  • Cholesterol: 0 milligrams
  • Sodium: 350 to 500 milligrams (lower with low-sodium broth)
  • Total Carbohydrates: 35 to 40 grams
  • Dietary Fiber: 15 to 17 grams
  • Sugars: 6 grams (natural from veggies/tomatoes)
  • Protein: 14 to 16 grams
  • Outstanding source of plant-based protein and fiber from lentils for heart health, digestion, and blood sugar control; rich in iron, folate, and potassium; low in fat and cholesterol. A nutrient-dense, filling soup that supports overall wellness.

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service