Hearty Protein-Packed Lentil Soup

Warm up your kitchen with this hearty, protein-packed lentil soup. Brimming with seasonal vegetables and warming spices, it is the perfect nourishing meal for any time of year. This easy-to-prepare dish brings together earthy brown lentils and aromatic vegetables in a rich, savory broth that satisfies the soul.

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This recipe is designed for simplicity and flavor. By sautéing a classic base of onions, carrots, and celery, we create a deep foundation for the smoked paprika and cumin to shine. It is a versatile dish that works just as well for a quick weeknight dinner as it does for a healthy meal-prep lunch.

Ingredients

• Legumes: 1 cup (200 g) dried brown or green lentils, rinsed
• Vegetables: 1 medium onion (diced), 2 carrots (peeled and diced), 2 celery stalks (diced), 2 cloves garlic (minced), 1 medium zucchini (diced), 1 cup (150 g) chopped tomatoes, 2 cups (60 g) spinach or kale (chopped)
• Liquids: 6 cups (1.5 L) vegetable broth, 2 tbsp olive oil
• Spices & Seasonings: 1 tsp ground cumin, 1 tsp smoked paprika, 1/2 tsp dried thyme, 1 bay leaf, salt and freshly ground black pepper to taste
• Optional Garnish: 2 tbsp fresh parsley (chopped), lemon wedges

Instructions

Step 1: Sauté Aromatics

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for 5 minutes, until softened.

Step 2: Add Garlic

Add garlic and cook for 1 minute until fragrant.

Step 3: Spice It Up

Stir in cumin, smoked paprika, and thyme. Cook for 30 seconds to toast the spices.

Step 4: Simmer Lentils

Add lentils, chopped tomatoes, and vegetable broth. Toss in the bay leaf. Bring to a boil, then reduce heat to a simmer. Cover and cook for 20 minutes.

Step 5: Add Zucchini

Add zucchini and simmer for another 10 minutes, until lentils and vegetables are tender.

Step 6: Wilt Greens

Stir in spinach or kale and cook for 2-3 minutes, until wilted.

Step 7: Final Seasoning

Remove bay leaf. Season to taste with salt and pepper.

Step 8: Serve

Serve hot, garnished with parsley and a squeeze of lemon if desired.

Zusatztipps für die Zubereitung

For a creamier texture, you can partially blend the soup with an immersion blender before adding the greens. Always check your vegetable broth packaging to ensure it is certified gluten-free if you have a strict allergy.

Varianten und Anpassungen

This recipe is highly adaptable to the seasons. You can substitute the zucchini with sweet potatoes, bell peppers, or parsnips for a different flavor profile and added heartiness.

Serviervorschläge

Serve this soup alongside a piece of warm, crusty bread to soak up the aromatic broth. For a complete dining experience, this dish pairs beautifully with a crisp white wine like Sauvignon Blanc.

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At 265 calories per serving, this lentil soup is a guilt-free way to enjoy a filling meal. With 13g of protein and only 6g of fat, it provides long-lasting energy and warmth for any occasion.

Recipe FAQs

→ Can I use red lentils instead of brown or green?

Yes, but red lentils cook faster and break down more, creating a creamier texture. Reduce cooking time to 15-20 minutes total and check for doneness earlier.

→ How do I make this soup creamier?

Use an immersion blender to partially blend the soup before adding the greens. This creates a creamy base while maintaining texture from whole vegetables and lentils.

→ Can I freeze leftover lentil soup?

Absolutely. Let the soup cool completely, then store in airtight containers for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop.

→ What vegetables can I substitute?

Try sweet potatoes, bell peppers, parsnips, or butternut squash. Add heartier vegetables with the lentils and quicker-cooking ones near the end to maintain proper texture.

→ How can I add more protein to this soup?

The lentils already provide 13g of protein per serving. For extra protein, stir in cooked chickpeas, white beans, or serve with a dollop of Greek yogurt if not keeping it vegan.

→ What type of broth works best?

Use a quality vegetable broth with good flavor depth. Low-sodium options allow you to control seasoning. For richer taste, try mushroom broth or add a splash of soy sauce.