Lentil Soup
This hearty lentil soup is creamy without cream, packed with plant-based protein, and filled with bold, warming spices. A cozy one-pot wonder for any night.
Ingredients
For the flavor base
- 0.25 cup extra virgin olive oil adds richness and depth
- 1 medium yellow or white onion finely chopped
- 2 carrots peeled and chopped
- 4 cloves garlic minced or pressed
For the spices and seasonings
- 2 teaspoons ground cumin
- 1 teaspoon curry powder adds warmth and color
- 0.5 teaspoon dried thyme
- 1 pinch red pepper flakes
- 1 teaspoon salt plus more to taste
- 1 to taste freshly ground black pepper
For the soup body
- 28 oz diced tomatoes large can, lightly drained
- 1 cup brown or green lentils rinsed and sorted
- 4 cups vegetable broth
- 2 cups water
For the finish
- 1 cup chopped fresh collard greens or kale tough stems removed
- 1 to 2 tablespoons lemon juice from half to one medium lemon
Instructions
- Heat the olive oil in a large Dutch oven over medium heat.
- Add the chopped onion and carrot. Cook, stirring often, for about 5 minutes until softened.
- Stir in garlic, cumin, curry powder, and thyme. Cook for 30 seconds to bloom the spices.
- Add diced tomatoes and stir well. Let them cook for a few minutes to deepen flavor.
- Add lentils, broth, water, salt, red pepper flakes, and black pepper. Bring to a boil.
- Reduce heat, partially cover, and simmer for 25–30 minutes until lentils are tender.
- Blend 2 cups of the soup until smooth and return to the pot for creaminess.
- Stir in chopped greens and cook for 5 more minutes until tender and vibrant.
- Turn off the heat and stir in lemon juice. Start with 1 tablespoon and adjust to taste.
- Taste and adjust seasonings. Add more salt, pepper, lemon, or red pepper flakes if needed.
- Serve hot. Store leftovers in fridge up to 4 days or freeze for several months.
Notes
Serve with crusty bread or lemony salad. To reheat, add a splash of water or broth as lentils thicken over time. Use turmeric and coriander if you don’t have curry powder.
Nutrition Facts (Per Serving)
- Calories: 366
-
Total Fat: 15.5g (20%)
- Saturated Fat: 2.2g
- Trans Fat: 0g
- Polyunsaturated Fat: 2.1g
- Monounsaturated Fat: 10.4g
- Cholesterol: 0mg (0%)
- Sodium: 1324.1mg (58%)
-
Total Carbohydrate: 47.8g (17%)
- Dietary Fiber: 10.8g (39%)
- Sugars: 10.8g
- Protein: 14.5g (29%)
Vitamins and Minerals:
- Vitamin A: 40%
- Vitamin C: 41%
- Calcium: 10%
- Iron: 29%
- Vitamin D: 0%
- Magnesium: 14%
- Potassium: 19%
- Zinc: 18%
- Phosphorus: 16%
- Thiamin (B1): 125%
- Riboflavin (B2): 19%
- Niacin (B3): 19%
- Vitamin B6: 33%
- Folic Acid (B9): 68%
- Vitamin B12: 0%
- Vitamin E: 13%
- Vitamin K: 65%