Hearty Protein-Packed Lentil Soup

This hearty, protein-packed lentil soup is a comforting bowl of goodness. Brimming with seasonal vegetables and warming spices like smoked paprika and cumin, it is the perfect nourishing meal for any time of year.

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Whether you're looking for a cozy winter dinner or a light yet filling lunch, this soup delivers deep flavors and a satisfying texture that the whole family will enjoy.

Ingredients

• Legumes: 1 cup (200 g) dried brown or green lentils, rinsed
• Vegetables: 1 medium onion (diced), 2 carrots (peeled and diced), 2 celery stalks (diced), 2 cloves garlic (minced), 1 medium zucchini (diced), 1 cup (150 g) chopped tomatoes, 2 cups (60 g) chopped spinach or kale
• Liquids: 6 cups (1.5 L) vegetable broth, 2 tbsp olive oil
• Spices & Seasonings: 1 tsp ground cumin, 1 tsp smoked paprika, 1/2 tsp dried thyme, 1 bay leaf, salt and freshly ground black pepper to taste
• Optional Garnish: 2 tbsp fresh parsley (chopped), lemon wedges

Instructions

Step 1

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for 5 minutes, until softened.

Step 2

Add garlic and cook for 1 minute until fragrant.

Step 3

Stir in cumin, smoked paprika, and thyme. Cook for 30 seconds.

Step 4

Add lentils, chopped tomatoes, and vegetable broth. Toss in the bay leaf.

Step 5

Bring to a boil, then reduce heat to a simmer. Cover and cook for 20 minutes.

Step 6

Add zucchini and simmer for another 10 minutes, until lentils and vegetables are tender.

Step 7

Stir in spinach or kale and cook for 2-3 minutes, until wilted.

Step 8

Remove bay leaf. Season to taste with salt and pepper.

Step 9

Serve hot, garnished with parsley and a squeeze of lemon if desired.

Zusatztipps für die Zubereitung

For a creamier texture, partially blend the soup with an immersion blender before adding the greens. This creates a thicker base while keeping some lentils whole for texture.

Varianten und Anpassungen

Substitute sweet potatoes, bell peppers, or parsnips for a different seasonal twist. You can also experiment with different leafy greens depending on what is available.

Serviervorschläge

Serve this hearty soup with crusty artisan bread for a complete meal. It also pairs wonderfully with a crisp white wine like Sauvignon Blanc.

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This simple yet flavorful lentil soup is sure to become a staple in your kitchen. Enjoy a hot bowl today!

Recipe FAQs

→ Can I use red lentils instead of brown or green?

Yes, but red lentils cook faster and break down more, creating a creamier, less chunky texture. Reduce cooking time by about 10 minutes and check frequently to avoid overcooking.

→ How do I store leftover lentil soup?

Store in an airtight container in the refrigerator for up to 5 days. The soup can also be frozen for up to 3 months. Reheat gently on the stovetop, adding extra broth if needed to adjust consistency.

→ What vegetables can I substitute based on what's in season?

Feel free to swap in sweet potatoes, bell peppers, parsnips, or butternut squash. Just adjust cooking times based on how firm the vegetables are—harder vegetables need more time to become tender.

→ How can I make this soup thicker?

Use an immersion blender to partially puree the soup, leaving some texture. Alternatively, mash some of the cooked lentils against the side of the pot, or reduce the amount of broth used initially.

→ Do I need to soak the lentils before cooking?

No, brown and green lentils don't require soaking. Simply rinse them under cold water to remove any debris, and they'll cook perfectly in the soup within 30 minutes.

→ What can I serve alongside this soup?

Crusty bread, garlic bread, or a fresh green salad make excellent accompaniments. For added protein, top with a dollop of dairy-free yogurt or serve with quinoa on the side.