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
