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Lentil Vegetable Soup in a bowl with spoon

Lentil Vegetable Soup

An easy Lentil Vegetable Soup that is cozy, warming, and nutrient-packed! Only 10 ingredients and customizable.
AuthorKaitlin - The Garden Grazer
Prep Time:20 mins
Cook Time:30 mins
Total Time:50 mins
CourseSoup
CuisineGluten-Free, Oil-Free, Vegan
Servings6 medium bowls

Ingredients

  • 1 yellow onion
  • 3-4 cloves garlic
  • 2 medium carrots
  • 6 oz. mushrooms (I use cremini)
  • 1 zucchini
  • 15 oz. can diced tomatoes (or fire-roasted)
  • 4 cups vegetable broth*
  • 1 cup green/brown lentils (uncooked)
  • 1 1/2 tsp. dried basil (or other herbs of choice)
  • 1 cup fresh baby spinach

Instructions

  • Dice onion.
  • In a stockpot over medium-high heat, add onion. Sauté for about 8 minutes. (I use 3 Tbsp. water/veggie broth for no-oil sauté method, adding more as needed.)
  • Meanwhile, mince garlic. Dice zucchini and carrot. Slice mushrooms.
  • When onion is translucent, add garlic, zucchini, carrots, mushrooms, and dried basil. Stir and sauté for 2 minutes.
  • Add diced tomatoes with juice and vegetable broth*.
  • Increase heat and bring to a light boil.
  • Rinse and drain lentils. Add lentils to pot and stir.
  • Reduce heat, cover, and lightly simmer for 25-30 minutes or until lentils are tender. (Add more broth or water if desired.)
  • Roughly chop spinach and stir in during the last couple minutes of cooking. Salt to taste. (Serve with fresh chopped parsley, basil, or cilantro if desired.)

Notes

*Thickness: I enjoy dense soup, but if you prefer yours thinner, simply add 2 additional cups vegetable broth or reduce the lentils to 2/3 cup.
Vegetables: Customize this with green beans, broccoli, kale, corn, peas, celery, cauliflower, cabbage, potato, etc.
Herbs: Change up the flavor with cumin, smoked paprika, Italian seasoning, thyme, oregano, etc.
Garnish: Add fresh parsley, cilantro, or basil before serving if desired.

Nutrition Per Serving (Estimate)

Calories: 164 kcal | Carbohydrates: 30 g | Protein: 11 g | Fat: 1 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 1 g | Potassium: 747 mg | Fiber: 12 g | Sugar: 7 g | Vitamin A: 4363 IU | Vitamin C: 19 mg | Calcium: 70 mg | Iron: 4 mg