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Lentil & Vegetable Power Soup - Hearty, Bright, and Good for You

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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 tablespoons olive oil
  • 1 large yellow onion, diced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 3 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika (or sweet paprika)
  • 1/2 teaspoon dried thyme (or 1 teaspoon fresh thyme leaves)
  • 1 bay leaf
  • 1 cup dried brown or green lentils, rinsed
  • 1 can (14.5 oz) diced tomatoes, with juices
  • 6 cups low-sodium vegetable broth (or water with bouillon)
  • 1 medium zucchini, diced
  • 2 cups chopped kale or baby spinach
  • 1 tablespoon lemon juice (plus more to taste)
  • Salt and black pepper, to taste
  • Optional: pinch of red pepper flakes
  • Optional garnish: chopped fresh parsley, a drizzle of olive oil, or grated Parmesan

Method
 

  1. Prep your base: Warm the olive oil in a large pot over medium heat. Add the onion, carrots, and celery with a pinch of salt. Cook 5–7 minutes, stirring occasionally, until the vegetables soften and the onion turns translucent.
  2. Add aromatics: Stir in the garlic, cumin, smoked paprika, thyme, and bay leaf. Cook 1 minute until fragrant, being careful not to let the garlic brown.
  3. Build the body: Add the lentils, diced tomatoes with their juices, and the vegetable broth. Stir, scraping the bottom of the pot to lift any browned bits. Bring to a boil.
  4. Simmer until tender: Reduce heat to a gentle simmer. Cover partially and cook 20–25 minutes, stirring occasionally, until the lentils are just tender but not falling apart.
  5. Add quick-cooking veggies: Stir in the zucchini and cook 5–7 minutes more until tender. If using kale, add it now so it has time to soften; if using spinach, wait until the end.
  6. Finish with brightness: Remove the bay leaf. Stir in the lemon juice and spinach (if using). Taste and season with salt and pepper. Add red pepper flakes if you want a little heat.
  7. Serve and garnish: Ladle into bowls and top with fresh parsley and a drizzle of olive oil. For a non-vegan option, a sprinkle of Parmesan adds richness.