🥣 Vegetable Lentil Soup: A Comforting, Healthy Hug in a Bowl
Looking for a warm, satisfying dish that’s both delicious and waistline-friendly? Enter the Vegetable Lentil Soup — a hearty, fiber-rich meal that’s perfect for cozy nights, busy lunches, or anyone looking to eat healthy without sacrificing flavor.
Packed with protein-rich lentils and a rainbow of fresh vegetables, this soup is a powerhouse of nutrition that fills you up without slowing you down. Let’s dive into this colorful bowl of goodness!
🌟 Ingredients You’ll Need
Serves: 4 | Prep Time: 10 minutes | Cook Time: 30 minutes
🫘 Base Ingredients:
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1 cup dry lentils (red or green), rinsed
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1 onion, chopped
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2 garlic cloves, minced
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2 carrots, diced
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2 celery stalks, chopped
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1 zucchini, chopped
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1 can (14 oz) diced tomatoes (no salt added)
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4 cups vegetable broth (or water)
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1 tbsp olive oil
🧂 Seasonings:
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1 tsp cumin powder
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½ tsp turmeric (optional, for added anti-inflammatory benefits)
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Salt & pepper to taste
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A pinch of red chili flakes (optional for heat)
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Fresh parsley or cilantro for garnish
👩🍳 How to Prepare It
🔪 Step 1: Sauté the Veggies
In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, and sauté until fragrant and golden.
🥕 Step 2: Add Carrots, Celery & Spices
Toss in the carrots, celery, cumin, turmeric, salt, and pepper. Stir for about 2–3 minutes to let the spices bloom.
🫘 Step 3: Add Lentils, Tomatoes & Broth
Pour in the rinsed lentils, diced tomatoes (with juice), and vegetable broth. Stir everything together and bring to a boil.
🍲 Step 4: Simmer
Reduce heat, cover, and let the soup simmer for 25–30 minutes or until the lentils and vegetables are tender.
🌿 Step 5: Finishing Touches
Add the zucchini during the last 10 minutes of cooking (to keep it firm, not mushy). Taste and adjust seasoning. Garnish with fresh parsley or cilantro before serving.
🍽️ Nutrition Information (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 250–300 kcal |
| Protein | 12–15g |
| Carbohydrates | 35–40g |
| Fiber | 10–12g |
| Fat | 4–6g (mostly healthy fats) |
| Sugar | 5–7g (natural from veggies) |
✅ Vegan & Vegetarian-Friendly
✅ Gluten-Free
✅ High-Fiber
✅ Low-Fat & Heart-Healthy
💡 Why You’ll Love It
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Great for Weight Loss: High fiber = longer lasting fullness.
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Budget-Friendly: Lentils and vegetables are inexpensive and nourishing.
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Meal-Prep Approved: Tastes even better the next day!
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Customizable: Add spinach, kale, or sweet potatoes for variety.
🍲 Pro Tips
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For a creamier texture, blend half the soup and mix it back in.
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Add a splash of lemon juice before serving to brighten up the flavors.
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Pair with a slice of whole-grain bread or a side salad for a full meal.
🌈 Final Thoughts
Vegetable Lentil Soup is more than just a meal — it’s comfort, nutrition, and flavor all in one bowl. Whether you're on a weight-loss journey or simply want a wholesome dinner, this soup delivers every time.