Description
This Hearty Lentil and Potato Soup is a wholesome, plant-based dish filled with lentils, potatoes, carrots, and aromatic spices. Simmered until perfectly tender and brimming with rich Mediterranean flavors, it’s a cozy, filling soup that’s both vegan and gluten-free. Fast and easy to prepare, it’s an ideal comfort food for lunch or dinner that nourishes and satisfies.
Ingredients
Main Ingredients
- 2 tbsp olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 large carrots, diced
- 2 celery stalks, diced
- 1 1/2 cups dried green or brown lentils, rinsed
- 3 medium potatoes, diced
- 1 can (14.5 oz) diced tomatoes
Broth & Seasonings
- 8 cups vegetable broth
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp dried thyme
- 1/2 tsp dried rosemary
- Salt and black pepper, to taste
Optional Add-Ins & Garnish
- 2 cups fresh spinach or kale (optional)
- Fresh parsley, for garnish
Instructions
- Sauté Vegetables: In a large pot, heat olive oil over medium heat. Add diced onion, carrots, and celery, and cook for about 5 minutes, stirring occasionally, until they begin to soften and release their aroma.
- Add Garlic: Stir in the minced garlic and cook for another 1 minute, letting it become fragrant but not browned.
- Combine Main Ingredients: Add the rinsed lentils, diced potatoes, diced tomatoes (including their juices), vegetable broth, cumin, smoked paprika, thyme, rosemary, salt, and pepper to the pot. Mix well to combine everything evenly.
- Simmer Soup: Bring the soup to a gentle boil, then reduce the heat to low. Cover and let the soup simmer for 30–40 minutes, stirring occasionally, until the lentils and potatoes are tender and the flavors have melded together.
- Add Greens (Optional): If using spinach or kale, stir it into the soup during the last 5 minutes of cooking. Cook until the greens are wilted and tender.
- Finish & Serve: Taste the soup and adjust the seasoning with more salt or pepper if needed. Serve hot, garnished with fresh parsley for a burst of color and freshness.
Notes
- For a thicker soup, blend a portion with an immersion blender, then mix back in for a creamier texture.
- This soup keeps well—store leftovers in the fridge for up to 4 days or freeze for up to 3 months.
- Feel free to add additional vegetables such as zucchini or bell peppers for extra heartiness and nutrition.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Side-dishes
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 230
- Sugar: 7g
- Sodium: 650mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 9g
- Protein: 11g
- Cholesterol: 0mg
