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Nutritious Hearty Lentil Soup

Kathleen R. Coffey
A flavorful, hearty lentil soup made with tender vegetables, warm spices, and a bright citrus finish. Packed with plant-based protein and fiber, it’s both nourishing and satisfying.
Perfect for meal prep, freezer-friendly, and a comforting staple for any season.
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Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Course Main Dish, Soup
Cuisine Western
Servings 6

Equipment

  • 1 × Dutch oven or large soup pot
  • 1 × Wooden Spoon
  • 1 × Measuring cup (8-cup capacity)
  • 1 × Hand Blender
  • 1 × Microplane Zester

Ingredients
  

  • 2 tbsp olive oil
  • 1 medium onion chopped (white, brown, or yellow)
  • 2 garlic cloves minced
  • 1 large carrot chopped (about 1 ¼ cups)
  • 2 celery stalks chopped (about 1 ¼ cups)
  • 2 cups 400 g dried green or brown lentils, rinsed
  • 400 g 14 oz crushed tomatoes
  • 6 cups 1.5 liters low-sodium vegetable or chicken broth
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • 1 ½ tsp paprika
  • 2 dried bay leaves
  • Zest and juice of 1 lemon
  • ¼ tsp salt
  • ¼ tsp black pepper
  • Chopped fresh parsley for garnish
  • Warm crusty bread for serving

Instructions
 

  • Building the Flavor Base: Place a large Dutch oven or heavy-bottomed soup pot on the stovetop over medium heat.
    Add the olive oil and allow it to warm until it shimmers slightly—this indicates it’s ready for cooking. Add the chopped onion and minced garlic to the pot.
    Stir gently but consistently for about 2 minutes, allowing the onion to begin softening and the garlic to release its aromatic oils.
    Avoid browning at this stage; you want the flavors to be mellow and sweet rather than sharp.
  • Softening the Vegetables: Add the diced carrots and chopped celery to the onion-garlic mixture.
    Stir to coat the vegetables evenly in the oil. Continue cooking for 7–10 minutes, stirring occasionally.
    This step is crucial: the slow cooking draws out the natural sweetness of the carrots and mellows the flavor of the celery, forming the backbone of the soup’s taste.
    The vegetables should be tender but not mushy by the end of this step, and the onion should have a delicate golden hue.
  • Adding Lentils, Tomatoes, and Spices: Pour in the rinsed lentils, followed by the crushed tomatoes.
    Sprinkle in the ground cumin, ground coriander, paprika, and the two bay leaves.
    These spices bring warmth, earthiness, and a hint of smokiness to the soup. Stir everything thoroughly so the lentils are coated in the tomato base and the spices are evenly distributed.
    This step ensures that every spoonful will carry the full flavor of the seasonings.
  • Incorporating Broth and Simmering: Slowly pour in the broth, stirring as you go to combine the ingredients.
    Increase the heat to medium-high and bring the soup to a gentle boil.
    As the mixture begins to simmer, you might notice a light foam rising to the surface—this is simply a byproduct of the lentils and vegetables cooking.
    Use a spoon to skim off and discard this foam for a cleaner, clearer soup.
    Once boiling, reduce the heat to medium-low, cover the pot with a lid, and allow the soup to gently simmer for 35–40 minutes.
    Stir occasionally during this time to prevent lentils from sticking to the bottom.
    The soup is ready for the next step when the lentils are tender and cooked through.
  • Adjusting Texture: Remove the bay leaves and set them aside to discard.
    To create a rich, slightly creamy texture while still retaining some chunkiness, use an immersion blender directly in the pot.
    Give the soup two to three quick pulses—avoid over-blending, as you want a hearty consistency rather than a puree.
    If you don’t have a hand blender, transfer about 2 cups of the soup to a countertop blender, let it cool slightly, blend until smooth, and then return it to the pot.
    If the soup feels too thick for your preference, stir in a splash of hot water or broth until you reach your ideal consistency.
  • Brightening and Seasoning: Just before serving, zest the lemon directly into the pot for a burst of citrus aroma.
    Squeeze in the lemon juice and stir well.
    Taste the soup, then adjust with salt and freshly ground black pepper as needed. This step is key—seasoning at the end ensures the flavors are perfectly balanced and vibrant.
  • Garnishing and Serving: Ladle the hot soup into bowls. Top with a generous sprinkle of freshly chopped parsley for a pop of color and freshness.
    Serve immediately alongside slices of warm, crusty bread—ideally slathered with butter—for dipping.
    The soup is at its peak flavor when enjoyed fresh, but it also tastes even better the next day as the flavors meld together.

Notes

  • Use dried lentils for the best texture and flavor; avoid using Puy lentils as they hold their shape and won’t soften as needed for this soup.
  • When rinsing lentils, remove any small stones or debris to ensure purity.
  • Slow-cooking the vegetables until tender and sweet is essential—it forms the flavor foundation for the entire soup.
  • Skimming the foam during simmering leads to a clearer, more refined broth.
  • If using canned lentils, reduce the broth by about 1 cup and adjust simmering time to avoid mushy lentils.
  • The lemon zest and juice added at the end brighten the soup’s earthiness and elevate the overall flavor.
  • This soup freezes well—freeze in individual portions for convenient meal prep.