Go Back
Hearty lentil vegetable soup with carrots, green peas, diced tomatoes, and fresh parsley in a rustic bowl

Hearty Lentil Vegetable Soup

One-pot hearty lentil vegetable soup packed with carrots, peas, tomatoes, potatoes, and spinach in a smoky spiced broth. Naturally vegan, gluten-free, high in protein and fiber, and even better the next day.
Print Recipe Pin Recipe

Equipment

  • - Large soup pot or Dutch oven (6-quart)
  • Wooden spoon
  • - Chef's knife and cutting board
  • Measuring cups and spoons
  • - Ladle

Ingredients
  

  • - 2 tablespoons olive oil
  • - 1 medium yellow onion diced
  • - 3 medium carrots peeled and diced
  • - 3 celery ribs diced
  • - 4 cloves garlic minced
  • - 1 1/2 teaspoons smoked paprika
  • - 1 teaspoon ground cumin
  • - 1/2 teaspoon dried oregano
  • - 1/2 teaspoon turmeric optional
  • - 1/4 teaspoon black pepper
  • - 1 can 14 oz diced tomatoes with juices
  • - 1 lb baby potatoes diced (or 2 medium potatoes)
  • - 1 1/2 cups dry brown or green lentils rinsed
  • - 1 cup green peas fresh or frozen
  • - 6 cups low-sodium vegetable broth
  • - 2 cups water add more as needed
  • - 2 handfuls fresh baby spinach or kale
  • - Juice of 1 lemon
  • - 1 teaspoon salt or to taste
  • - 1/2 cup fresh parsley chopped (for garnish)
  • - Plain yogurt or drizzle of olive oil optional, to serve

Instructions
 

  • Heat olive oil in a large pot over medium heat. Add onion, carrots,
  • and celery. Sauté for 5–6 minutes until softened.
  • Add garlic, smoked paprika, cumin, oregano, turmeric (if using), and pepper.
  • Stir and cook 1 minute until fragrant.
  • Add diced tomatoes, potatoes, rinsed lentils, vegetable broth, and water.
  • Stir well to combine.
  • Bring to a boil, then reduce heat to low. Cover partially and simmer
  • for 25–30 minutes, stirring occasionally, until lentils and potatoes are tender.
  • Stir in green peas and spinach or kale. Cook 5 minutes more until greens are wilted.
  • Squeeze in lemon juice. Taste and adjust salt and pepper as needed.
  • If soup is too thick, add a splash of broth or water to reach desired consistency.
  • Ladle into bowls and garnish with fresh parsley and a drizzle of olive oil
  • or a dollop of yogurt. Serve hot with crusty bread.

Notes

- For a creamier texture, blend 1–2 cups of soup and stir back into the pot.
- Red lentils can be used for a smoother, thicker soup (reduce simmering
time to 20 minutes).
- Slow Cooker: Add all ingredients except greens and lemon. Cook LOW 8–10 hours
or HIGH 4–5 hours. Stir in greens and lemon before serving.
- Instant Pot: Add all ingredients except greens. Cook on MANUAL/HIGH 15 minutes,
quick release, then stir in greens.
- Keeps in the fridge up to 5 days; freezes well up to 3 months.
Calories: 285
Protein: 16g
Servings people: 6