Go Back
–+ servings
Hearty Lentil Vegetable Soup (19 g Fiber, Freezer-Friendly)

Hearty Lentil Vegetable Soup

No ratings yet
A big pot of lentils simmered with carrots, celery, tomatoes and spinach. Cheap, filling, freezer-friendly and quietly one of the highest-fiber meals you can make.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 255
Ingredients Method Nutrition Notes

Ingredients
  

  • 1.5 cups dried green or brown lentils rinsed
  • 1 tablespoon olive oil
  • 1 yellow onion diced
  • 3 carrots diced
  • 3 stalks celery diced
  • 3 cloves garlic minced
  • 14 oz canned diced tomatoes 1 can
  • 6 cups low-sodium vegetable broth
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried thyme
  • 3/4 teaspoon salt
  • 3 cups baby spinach
  • 1 tablespoon lemon juice

Method
 

  1. Heat the olive oil in a large pot over medium heat. Cook the onion, carrots and celery 5 minutes until softening.
  2. Add the garlic, cumin, paprika and thyme and stir 30 seconds.
  3. Add the lentils, tomatoes, broth and salt. Bring to a boil, then reduce to a simmer.
  4. Simmer uncovered 30–35 minutes, until the lentils are tender but not mushy.
  5. Stir in the spinach until wilted, then the lemon juice. Taste and adjust the salt.
  6. Serve with crusty bread, or cool and portion into containers.

Nutrition

Calories: 255kcalCarbohydrates: 42.9gProtein: 15.6gFat: 3.3gSaturated Fat: 0.5gSodium: 417.3mgPotassium: 888.4mgFiber: 18.7gSugar: 7.3gVitamin C: 17.1mgCalcium: 87.8mgIron: 5.5mg

Notes

Keeps 5 days in the fridge and freezes beautifully for 3 months; it thickens as it sits, so loosen with a splash of broth when reheating. A spoonful of Greek yogurt on top adds creaminess and protein. Nutrition is calculated per serving from the listed ingredients and may vary with brands and substitutions.

Made this recipe?

Tap a star below to rate it. A written review is optional, but I read every one.