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Jessica T. Brown

Quick Lentil Soup

A wholesome, fiber-rich lentil soup loaded with vegetables, herbs, and aromatic spices.
Quick to prepare, nutrient-packed, and perfect for weeknight meals or meal prep.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 5
Course: Dinner, Lunch, Main Course, Soup
Cuisine: American, Healthy, Vegan-friendly,, Vegetarian
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tablespoons extra-virgin olive oil
  • 1 medium onion chopped
  • 4 medium carrots chopped (≈2 cups)
  • 2 celery stalks chopped
  • 6 small or 3 large kale leaves stems finely diced, leaves chopped (≈8 cups)
  • Heaping ½ teaspoon ground cumin
  • 1½ teaspoons sea salt
  • Freshly ground black pepper to taste
  • 4 garlic cloves grated
  • 1 14-ounce can fire-roasted diced tomatoes
  • ¾ cup dry green lentils rinsed
  • 2 tablespoons white wine vinegar
  • 12 fresh thyme sprigs bundled
  • 6 cups vegetable broth
  • ½ cup chopped fresh parsley for garnish
  • Red pepper flakes optional
  • Grated Parmesan cheese optional

Equipment

  • 1 Staub Dutch Oven (or large heavy-bottomed pot)
  • 1 Wooden Spoon
  • 1 Chef’s Knife
  • Measuring cups and spoons
  • Soup Bowls

Method
 

  1. Heat Olive Oil: In a large Dutch oven or heavy-bottomed pot, pour in the extra-virgin olive oil and warm it over medium heat until shimmering.
    This will create a flavorful base for your vegetables while preventing sticking.
    Ensure the oil is hot but not smoking to avoid bitterness.
  2. Sauté Vegetables: Add the chopped onion, carrots, celery, and finely diced kale stems to the pot.
    Sprinkle in the ground cumin, sea salt, and freshly ground black pepper, then cook while stirring occasionally for about 8 minutes, or until the vegetables are tender and fragrant.
    This step develops the base flavor for the soup.
  3. Add Garlic and Tomatoes: Stir in the grated garlic and fire-roasted diced tomatoes, allowing the garlic’s aroma to bloom for a minute.
    The tomatoes bring a slightly smoky sweetness and add depth to the soup’s overall flavor.
    Stir well to combine everything evenly.
  4. Incorporate Lentils and Vinegar: Add the rinsed green lentils and white wine vinegar to the pot, mixing thoroughly so the lentils are coated with the vegetable and tomato mixture. The vinegar brightens the flavor while the lentils provide plant-based protein and fiber, forming the heart of the soup.
  5. Add Broth and Thyme: Pour in the vegetable broth and drop in the bundled thyme sprigs, ensuring they are submerged.
    Increase heat to bring the soup to a gentle boil, then reduce to a simmer.
    Cover the pot partially and allow the lentils and vegetables to cook for 25–30 minutes, stirring occasionally.
  6. Add Kale Leaves: Once the lentils are tender, stir in the chopped kale leaves and cook for an additional 5 minutes until they wilt and soften.
    This preserves the vibrant green color and adds extra fiber and nutrients to the soup.
  7. Remove Thyme and Adjust Seasoning: Carefully remove the thyme bundle from the pot and taste the soup.
    Adjust salt and pepper to your preference, ensuring a balanced and well-rounded flavor before serving.
  8. Garnish and Serve: Ladle the hot soup into bowls and garnish with fresh parsley, a pinch of red pepper flakes, and grated Parmesan if desired.
    Serve immediately with crusty bread or as a standalone meal for a comforting, hearty dinner.

Notes

  • Rinse lentils thoroughly to remove any dust or debris before cooking.
  • For a spicier version, add additional red pepper flakes or a dash of smoked paprika.
  • Kale stems can be used in the soup for added texture and flavor, but remove tough fibers if desired.
  • Skip the Parmesan to make the soup completely vegan.
  • If the soup thickens too much when stored, stir in a little water or broth while reheating.
  • This soup freezes well for up to 3 months—portion into airtight containers for easy meal prep.