Plant-based lentil and mixed vegetable soup
This simple soup is easy to make and can include any veggies you have in the fridge or garden.
This vegetable soup is a frequent flyer in many households, and for good reason. It's a simple recipe that's loved by kids and adults alike. Plus, it offers incredible flexibility — toss in whatever vegetables you have on hand to create a unique and delicious meal every time.
This recipe is a great way to get kids involved in the kitchen. Let them help you pick vegetables from your garden, if you have one. They'll be more likely to try new vegetables if they've had a hand in growing or selecting them.
The beauty of this soup is that it freezes well. Freeze leftovers in individual portions for quick and easy school or work lunches throughout the week.
Servings: 8
Ingredients
- 1 teaspoon olive or avocado oil
- 1 onion, chopped
- 2 large carrots, chopped
- 2 celery stalks, chopped
- 2 cups dry lentils
- 1 tablespoon tomato paste
- 1/2 teaspoon ground cumin
- 8 cups low-sodium vegetable broth
- 1 bay leaf
- Salt and pepper to taste
- 1 cup green beans, chopped
- 1 cup zucchini, chopped
- 4 cups raw baby spinach (or kale or chard), chopped
Directions
- In a large pot, sauté onion in oil until browned, 3 to 4 minutes. Add carrots and celery and cook for another 3 to 4 minutes until browned.
- Add lentils, tomato paste, and cumin. Sauté 1 minute, stirring constantly.
- Add vegetable broth, bay leaf, salt, and pepper. Bring to a boil. Turn down heat to bring to simmer and cook 20 to 25 minutes or until lentils start getting soft.
- Add green beans and zucchini. Cook for another 10 minutes until they are soft. Add spinach for the last 2 to 3 minutes and cook until wilted.
- Take out 1/3 of the mixture and blend until smooth with an immersion blender, blender, or food processor. Return purée to rest of soup and mix. (The reason I purée 1/3 of the soup is to add creaminess without any butter or cream. You can use this tip for almost any soup.)
- Enjoy!
Nutrition information (per serving)
- Calories: 221
- Total fat: 1 g
- Saturated fat: 0 g
- Cholesterol: 0 mg
- Sodium: 194 mg
- Total carbohydrate: 40 g
- Dietary fiber: 8 g
- Total sugars: 6 g (Added sugars: 0 g)
- Protein: 14 g
Note: Nutrition information does not include added salt.