Lentil & Vegetable Soup

A hearty, warming batch soup packed with lentils, kale, and spices. Great for meal prep — freezes beautifully.

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Prep Time 10

Cook Time 35

Servings: 6

Calories: 309

Ingredients Equipment Method Nutrition Notes

Ingredients

2 tbsp olive oil
1 large onion diced
3 carrots diced
3 celery stalks diced
4 garlic cloves minced
2 tsp ground cumin
1 tsp turmeric
1/2 tsp smoked paprika
2 cups dry green or brown lentils rinsed
1 can 400g diced tomatoes
6 cups vegetable broth
2 cups kale or spinach chopped
Juice of 1 lemon
Salt and pepper to taste
Fresh parsley for garnish

Equipment

1 Pot

Method

Heat olive oil in a large pot over medium heat.
Saute onion, carrots, and celery for 8-10 minutes until softened.
Add garlic and spices and cook for 1 minute until fragrant.
Add lentils, diced tomatoes, and vegetable broth.
Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
Stir in kale or spinach and cook for 3-5 minutes until wilted.
Add lemon juice and season with salt and pepper.
Serve garnished with fresh parsley.

Nutrition

Calories: 309kcalCarbohydrates: 48gProtein: 18gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 977mgPotassium: 829mgFiber: 21gSugar: 6gVitamin A: 6659IUVitamin C: 10mgCalcium: 72mgIron: 6mg

Notes

Storage: Refrigerate for up to 5 days or freeze for up to 3 months.
Brain-health highlights: Fiber (lentils, vegetables), B vitamins (lentils), antioxidants (turmeric, vegetables).

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