Brown lentil and vegetable soup

Warm up with a hearty bowl of Brown Lentil and Vegetable Soup! This nutritious recipe features olive oil, carrots, zucchini, celery, onion, canned tomatoes, vegetable broth, and canned lentils. Fresh parsley and a splash of lemon juice add the perfect finishing touches. Easy to prepare and packed with flavor, it's a cozy, wholesome meal you'll love. Prep time: 20 mins | Cook time: 30 mins.

  • 09 Mar 2025
  • Cook time 30 min
  • Prep time 15 min
  • 4 Servings
  • 10 Ingredients

Brown lentil and vegetable soup

Welcome to this hearty and nutritious Brown Lentil and Vegetable Soup recipe. Packed with a medley of fresh vegetables and protein-rich lentils, this soup is perfect for a cozy dinner and is both vegan and gluten-free. The combination of flavors and textures is sure to please your taste buds while providing a nourishing meal.

Ingredients:

1 tbsp olive oil
14g
2 carrots
120g
2 large zucchini
600g
1 stalk celery
130g
1 onion
160g
1 can canned tomatoes
400g
2 cups vegetable broth
460g
1 can canned lentils
400g
1/2 cup fresh parsley
30g
1 lemon
110g

Instructions:

1. Prepare the Ingredients:
- Dice the carrots, zucchinis, and onion.
- Slice the celery stalk.
- Open and drain the lentils, then rinse them under cold water.
- Chop the fresh parsley.
- Juice and zest the lemon.
2. Heat the Oil:
- In a large pot, heat 1 tablespoon of olive oil over medium heat.
3. Cook the Vegetables:
- Add the diced carrots, sliced celery, and diced onion to the pot.
- Sauté for about 5-7 minutes, or until the vegetables are softened and the onion is translucent.
4. Add Zucchini and Tomatoes:
- Stir in the diced zucchinis and canned tomatoes (including the juices).
5. Simmer the Broth:
- Pour in the 2 cups of vegetable broth and bring the mixture to a boil.
6. Add Lentils and Simmer:
- Once boiling, reduce the heat to a simmer and add the drained and rinsed lentils.
- Let the soup simmer for an additional 10-15 minutes, or until all the vegetables are tender.
7. Season and Finish:
- Stir in the chopped fresh parsley.
- Add the lemon juice and zest, then season with salt and pepper to taste.
8. Serve:
- Ladle the soup into bowls and enjoy hot. Garnish with additional parsley if desired.

Tips:

- For a richer flavor, you can sauté the vegetables a little longer until they develop a slight caramelization before adding the tomatoes and broth.

- If you prefer a thicker consistency, use an immersion blender to partially blend the soup before adding the lentils. This will give the soup a creamier texture.

- Season your soup generously with salt and pepper to enhance the flavors. You can also add a pinch of red pepper flakes for a bit of heat.

- Feel free to substitute or add other vegetables such as bell peppers, spinach, or potatoes to diversify the texture and flavor.

- Fresh lemon juice added at the end brightens the flavors. Don't skip it!

- Leftovers can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 3 months.

This Brown Lentil and Vegetable Soup is not only simple to prepare but also versatile and delicious. With just a few basic ingredients, you can make a wholesome meal that's perfect for any day of the week. Enjoy this comforting soup with a slice of crusty bread or a simple salad for a complete and satisfying meal.

Nutrition Facts
Serving Size600 grams
Energy
Calories 210kcal10%
Protein
Protein 13g9%
Carbohydrates
Carbohydrates 40g11%
Fiber 14g38%
Sugar 14g14%
Fat
Fat 4.85g6%
Saturated 0.78g3%
Cholesterol 0.00mg-
Vitamins
Vitamin A 340ug38%
Choline 66mg11%
Vitamin B1 0.90mg75%
Vitamin B2 0.35mg27%
Vitamin B3 3.14mg20%
Vitamin B6 0.68mg40%
Vitamin B9 260ug66%
Vitamin B12 0.00ug0%
Vitamin C 70mg80%
Vitamin E 1.27mg8%
Vitamin K 150ug123%
Minerals
Calcium, Ca 130mg10%
Copper, Cu 0.45mg50%
Iron, Fe 5mg49%
Magnesium, Mg 90mg22%
Phosphorus, P 300mg24%
Potassium, K 1300mg38%
Selenium, Se 4.07ug7%
Sodium, Na 520mg35%
Zinc, Zn 2.19mg20%
Water
Water 540g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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