Easy Lentil Soup
Easy homemade lentil soup recipe packed with protein and fiber. Vegan, gluten-free, and perfect for meal prep. Ready in under 50 minutes.
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large yellow onion, finely diced
- 3 medium carrots, cut into small cubes
- 2 celery stalks, diced
- 4 cloves garlic, minced
- 1 cup dried brown lentils, rinsed
- 6 cups low-sodium vegetable broth
- 1 can diced tomatoes, 14.5 ounces
- 2 teaspoons dried oregano
- 1 teaspoon ground cumin
- 1 bay leaf
- 1/4 teaspoon red pepper flakes
- 2 cups fresh spinach, roughly chopped
- 2 tablespoons fresh lemon juice
- Sea salt to taste
- Ground black pepper to taste
Instructions
- 1
Heat the olive oil in a large pot over medium-high heat until it shimmers, about 1 minute.
- 2
Add the diced onion, carrots, and celery to the pot and sauté until the vegetables become softened and the onion turns translucent, approximately 6 minutes, stirring occasionally.
- 3
Stir in the minced garlic and cook until fragrant, about 45 seconds, then immediately add the dried lentils and mix well to coat with oil.
- 4
Pour the vegetable broth and canned tomatoes with their juice into the pot, then drop in the bay leaf.
- 5
Sprinkle the oregano, cumin, and red pepper flakes evenly over the mixture and stir to combine all seasonings throughout.
- 6
Bring the soup to a gentle boil, then reduce the heat to medium-low and simmer uncovered for 25 to 30 minutes, until the lentils are tender but not mushy.
- 7
Add the fresh spinach to the pot and stir until it wilts completely into the soup, about 2 minutes.
- 8
Squeeze the fresh lemon juice over the soup and season generously with sea salt and ground black pepper to your taste.
- 9
Remove the bay leaf from the soup before serving.
- 10
Ladle the hot soup into bowls and serve immediately while steaming.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| vegetable broth | bone broth or mushroom broth | Enhances umami depth and adds beneficial collagen for gut health |
| canned tomatoes | fresh tomatoes or tomato paste | Fresh ingredients reduce sodium and added preservatives while increasing lycopene content |
| brown lentils | red lentils or green French lentils | Red lentils cook faster and are more easily digestible; green lentils hold shape better for varied texture |
| vegetable broth | water with added miso paste | Miso provides probiotics and fermented benefits for enhanced gut health |
| olive oil | ghee or coconut oil | Ghee offers better bioavailability of fat-soluble vitamins; both have higher smoke points |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 270 |
| Total Fat | 7g |
| Saturated Fat | 1g |
| Cholesterol | 0mg |
| Sodium | 520mg |
| Carbohydrates | 41g |
| Fiber | 12g |
| Sugar | 7g |
| Protein | 15g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
