Why You’ll Love This Recipe
- Hearty and Filling: The combination of lentils and assorted vegetables makes for a satisfying meal.
- Healthy: Rich in fiber, protein, and essential nutrients from the variety of vegetables and lentils.
- Easy to Make: Simple steps and readily available ingredients make this soup accessible for all cooking levels.
- Versatile: Easily adaptable with whatever vegetables you have on hand.
- Quick Preparation: From start to finish, this soup is ready in about 30 minutes.
Ingredients
- 2/3 cup dried lentils, soaked
- 1/2 onion, chopped
- 2 scallions, chopped
- 1 bunch parsley, finely chopped
- 1 cup kale, chopped
- 1/2 cup cabbage, chopped
- 2/3 cup broccoli, chopped
- 1 grated tomato
- 1 grated red bell pepper
- 1 grated carrot
- 1 tablespoon grated ginger
- 1 mushroom, chopped
- 3 garlic cloves, minced
- 1 teaspoon dried mint
- 1 teaspoon crushed red pepper
- 2 tablespoons olive oil
- 3 cups water
- Salt and black pepper to taste
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Prepare the Lentils: A few hours or the night before cooking, soak the lentils in water to help them cook faster and reduce antinutrients.
- Prepare the Vegetables: Wash and chop the cabbage, broccoli, onion, scallions, kale, parsley, and mushroom. Grate the carrot, red bell pepper, tomato, and ginger. Peel and mince the garlic.
- Sauté Aromatics: Heat a cooking pot over medium heat, add olive oil, then sauté the minced garlic and chopped onion for about a minute. Add the grated tomato, red bell pepper, carrot, and ginger, and continue to sauté for another minute.
- Add Lentils and Base Ingredients: Rinse and drain the soaked lentils, then add them to the pot along with salt, crushed red pepper, dried mint, chopped cabbage, and water. Stir to combine.
- Cook the Lentils: Cover the pot with a lid, bring to a boil, then reduce heat and let the lentils cook for about 15 minutes or until tender.
- Add Remaining Vegetables: Add the chopped broccoli, kale, scallions, and mushrooms to the pot. Adjust for salt and water if needed. Cook for an additional 3-4 minutes.
- Finish and Serve: Turn off the heat, garnish with finely chopped parsley and a sprinkle of black pepper. Serve hot.
Servings and Timing
- Servings: This recipe yields approximately 3 servings.
- Preparation Time: About 10 minutes (excluding lentil soaking time).
- Cooking Time: Approximately 25 minutes.
- Total Time: Approximately 35 minutes.
Variations
- Legume Options: Use brown, green, or red lentils. Note that red lentils cook faster and result in a creamier consistency.
- Vegetable Additions: Feel free to incorporate other vegetables like zucchini, spinach, or sweet potatoes based on availability and preference.
- Herbs and Spices: Customize the flavor by adding herbs and spices such as cumin, thyme, or bay leaves.
- Protein Boost: For a non-vegan option, consider adding cooked shredded chicken or turkey.
Storage/Reheating
- Storage: Allow the soup to cool completely, then transfer to an airtight container. Store in the refrigerator for up to 3-4 days.
- Reheating: Reheat individual portions on the stovetop over medium heat or in the microwave until warmed through. Add a splash of water or broth if the soup has thickened.
FAQs
What type of lentils work best for this soup?
Brown, green, or red lentils can be used. Red lentils cook faster and yield a creamier texture, while brown and green lentils hold their shape better.
Do I need to soak the lentils before cooking?
Soaking lentils for a few hours or overnight can reduce cooking time and remove some antinutrients, but it’s not strictly necessary.
Can I use vegetable broth instead of water?
Yes, using vegetable broth can enhance the flavor of the soup. If using broth, you may need to adjust the amount of added salt.
How can I make this soup spicier?
Increase the amount of crushed red pepper or add a chopped fresh chili pepper to the sautéed aromatics.
Is this soup freezer-friendly?
Yes, this soup freezes well. Allow it to cool completely, then store in freezer-safe containers for up to 3 months. Thaw in the refrigerator before reheating.
Can I add grains like rice or quinoa to this soup?
Absolutely. Adding cooked rice or quinoa can make the soup more
lentil vegetable soup
- Total Time: 35 minutes
- Yield: 3 servings
- Diet: Vegan
Description
A hearty and nourishing lentil vegetable soup that’s packed with protein-rich lentils, vibrant vegetables, and aromatic spices. This vegan-friendly soup is easy to make, healthy, and ready in about 30 minutes. Perfect for meal prep and freezer-friendly for busy days!
Ingredients
- ⅔ cup dried lentils, soaked
- ½ onion, chopped
- 2 scallions, chopped
- 1 bunch parsley, finely chopped
- 1 cup kale, chopped
- ½ cup cabbage, chopped
- ⅔ cup broccoli, chopped
- 1 grated tomato
- 1 grated red bell pepper
- 1 grated carrot
- 1 tablespoon grated ginger
- 1 mushroom, chopped
- 3 garlic cloves, minced
- 1 teaspoon dried mint
- 1 teaspoon crushed red pepper
- 2 tablespoons olive oil
- 3 cups water (or vegetable broth)
- Salt and black pepper to taste
Instructions
- Prepare the Lentils
- Soak lentils in water for a few hours or overnight to reduce cooking time.
- Prepare the Vegetables
- Wash and chop the cabbage, broccoli, onion, scallions, kale, parsley, and mushroom.
- Grate the carrot, red bell pepper, tomato, and ginger. Mince the garlic.
- Sauté Aromatics
- Heat olive oil in a pot over medium heat.
- Sauté minced garlic and chopped onion for about a minute.
- Add grated tomato, red bell pepper, carrot, and ginger. Sauté for another minute.
- Add Lentils and Base Ingredients
- Rinse and drain the soaked lentils.
- Add lentils, salt, crushed red pepper, dried mint, chopped cabbage, and water. Stir well.
- Cook the Lentils
- Cover, bring to a boil, then reduce heat and simmer for about 15 minutes until lentils are tender.
- Add Remaining Vegetables
- Stir in chopped broccoli, kale, scallions, and mushrooms. Adjust seasoning and water if needed.
- Cook for an additional 3-4 minutes.
- Finish and Serve
- Turn off the heat, garnish with parsley, and sprinkle with black pepper.
- Serve hot.
Notes
- Legume Options: Use green, brown, or red lentils. Red lentils create a creamier texture, while green/brown hold their shape.
- Vegetable Variations: Add zucchini, spinach, or sweet potatoes for extra nutrition.
- Spice Adjustments: Enhance flavor with cumin, thyme, or bay leaves.
- Storage: Store in an airtight container in the fridge for up to 3-4 days.
- Freezing: Freeze in portioned containers for up to 3 months. Thaw before reheating.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan, Mediterranean
