Hearty Lentil and Vegetable Soup

This comforting soup is packed with plant-based protein and dietary fiber from lentils, making it an incredibly filling and heart-healthy meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (10 servings), not per serving.

• 2 tablespoons olive oil · 212 kcal in the whole recipe
• 1 large onion, chopped · 50 kcal in the whole recipe
• 3 medium carrots, finely diced · 165 kcal in the whole recipe
• 1/4 teaspoon red pepper flakes
• 3 garlic cloves, minced · 29 kcal in the whole recipe
• 1 can (14.5 ounces) diced tomatoes · 149 kcal in the whole recipe
• 1 bay leaf
• 1 teaspoon salt
• 1 teaspoon black pepper
• 2 cups dry lentils, rinsed · 1374 kcal in the whole recipe
• 8 cups low-sodium vegetable broth · 81 kcal in the whole recipe

Method

1. Heat the olive oil in a large pot over medium heat. Sauté the chopped onion, diced carrots, minced garlic, and red pepper flakes until the vegetables begin to soften, about 5 to 7 minutes.

   

2. Stir in the diced tomatoes, bay leaf, salt, and black pepper. Cook for another 2 to 3 minutes, stirring occasionally to combine the flavors.

   

3. Add the rinsed lentils and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer until the lentils are tender, about 30 minutes.

   

4. Remove the bay leaf, taste, and adjust seasoning with additional salt and pepper if desired. Serve hot.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.