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–+ servings
Hearty lentil vegetable soup with colorful vegetables, spinach, herbs, and olive oil.

Lentil Vegetable Soup (Healthy One-Pot)

Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Servings: 4 people
Author: Nico Pallotta

  • 2 tablespoons extra virgin olive oil
  • 1 onion chopped
  • 2 carrots chopped
  • 1 stalk celery chopped
  • 4 cloves garlic grated
  • 1 teaspoon ground cumin
  • 1 cup (220 g) dried lentils green or brown
  • 6 cups (1,5 L) vegetable broth reduced-sodium
  • 2 cans diced tomatoes 15 oz / 400 g each can
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • ¾ teaspoon salt plus more to taste
  • ¼ teaspoon black pepper or red pepper flakes
  • 5 cups (150 grams) spinach
  • ½ lemon the juice

  • Flavor base: Heat 2 tablespoons extra virgin olive oil in a large pot or Dutch oven over medium heat.
    Add 1 onion, 2 carrots, and 1 stalk celery (all chopped), and cook for 5 minutes, stirring often, until softened.
    Add 4 cloves garlic (grated) and 1 teaspoon ground cumin and cook for 1 minute, until fragrant.
    Step 1 Onion, celery, and carrots softening in olive oil with garlic and cumin.
  • Simmer: Rinse 1 cup dried lentils well and check for any small stones or debris.
    Add the lentils, 6 cups vegetable broth, 2 cans diced tomatoes, 1 teaspoon dried thyme, 1 teaspoon dried oregano, ¾ teaspoon salt, and ¼ teaspoon black pepper.
    Cover and bring to a boil. Crack the lid open, reduce the heat, and gently simmer for about 30 minutes, stirring occasionally. The lentils are ready when tender but still have a slight bite.
    Step 2 Lentils simmering with vegetable broth, diced tomatoes, herbs, and spices.
  • Blend: For a thicker, creamier soup, blend about 2 cups of the soup, leaving the rest chunky.
    Use an immersion blender directly in the pot, or transfer about 2 cups to a standing blender.
    Step 3 Lentil vegetable soup partially blended for a creamy yet chunky texture.
  • Finish: Stir in 5 cups spinach and simmer for about 3 minutes, until wilted.
    Add more broth or water if the soup is too thick. Taste and adjust the salt, then serve with fresh lemon juice and, if you like, olive oil, black pepper, and crusty bread.
    Step 4 Fresh spinach stirred into lentil vegetable soup until tender and wilted.
Substitutions
  • Lentils → Canned lentils; drain, rinse, add later, and use about half the broth.
  • Extra virgin olive oil → Avocado oil or another vegetable oil.
  • Onion → Shallots or thinly sliced leek.
  • Carrots → Diced sweet potato or butternut squash.
  • Celery → Omit if needed.
  • Garlic → Omit and add extra herbs or cumin.
  • Cumin → Smoked paprika, turmeric, or curry powder.
  • Vegetable broth → Water; adjust the seasoning to taste.
  • Diced tomatoes → Crushed tomatoes, chopped fresh tomatoes, or halved cherry tomatoes.
  • Thyme and oregano → Rosemary, sage, or bay leaves.
  • Salt and pepper → Add red pepper flakes for some heat.
  • Spinach → Kale or Swiss chard; add earlier and simmer for about 10 minutes, or until tender.
 
Tips
  • Build the flavor: Cook the onion, carrot, and celery for at least 5 minutes.
  • Choose the right lentils: Green or brown hold their shape best.
  • Watch the lentils: Start checking at 30 minutes; cook until tender with a slight bite.
  • Simmer gently: Low, steady heat cooks the lentils evenly.
  • Blend just a little: Blend about 2 cups for a creamy-yet-chunky texture.
  • Time the greens: Spinach needs 3 minutes; kale or Swiss chard about 10.
  • Finish with lemon: A squeeze brightens the whole soup.
  • Adjust at the end: Add broth or water as needed, then check the salt.
  • Storage: Refrigerated soup thickens; loosen with broth or water when reheating.
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