Easy Healthy Lentil Soup – Bright, Flavor-Packed Comfort
Easy Healthy Lentil Soup is a bright, Mediterranean-inspired one-pot meal made with pantry lentils, vegetables, warm spices, and finished with lemon and fresh parsley. It’s nourishing, budget-friendly, and perfect for meal prep or cozy weeknight dinners.
Equipment
- large pot or Dutch oven
- cutting board
- chef’s knife
- wooden spoon
- immersion blender (optional) For a creamier texture
Ingredients
- 3 tbsp extra-virgin olive oil
- 1 large yellow onion, finely chopped
- 3 medium carrots, diced small
- 3 celery stalks, diced
- 6 cloves garlic, minced
- 2 tbsp tomato paste
- 1¾ cups dried green or brown lentils, rinsed
- 8 cups low-sodium vegetable broth
- 14.5 oz diced tomatoes, undrained
- 2 tsp ground cumin
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 1 bay leaf
- 5 cups fresh kale, chopped
- ¼ cup fresh lemon juice
- ½ cup fresh parsley, chopped
- fine sea salt, to taste
- freshly ground black pepper, to taste
Instructions
- Warm the olive oil in a large pot over medium heat. Add onion, carrots, and celery with a pinch of salt. Cook, stirring occasionally, for 10–12 minutes until very soft and lightly golden.
- Stir in garlic, tomato paste, cumin, oregano, and smoked paprika. Cook for about 2 minutes, stirring constantly, until fragrant and the tomato paste darkens slightly.
- Add vegetable broth, lentils, diced tomatoes with juices, and bay leaf. Bring to a simmer, reduce heat to low, partially cover, and cook 45–50 minutes until lentils are tender.
- Remove the bay leaf and stir in chopped kale. Simmer 5–7 minutes until the greens are tender and vibrant.
- Turn off the heat and stir in lemon juice and most of the parsley. Season with salt and pepper to taste. Serve garnished with remaining parsley.
Notes
Keep the soup brothy by leaving lentils intact, or blend 2–3 cups for a creamier texture. For extra richness without dairy, stir in tahini or add a diced Yukon Gold potato while simmering. Swap kale for spinach or chard as needed.