Recipes · Batch cook

Big-Batch Lentil Vegetable Soup

A pot of thick lentil soup that costs about a dollar a bowl and freezes like a dream.

50 mineasy6 servings$mediterraneanVeganVegetarianGluten-freeDairy-freeHigh fiberMeal prep
Why it earns its place. 11 g fiber and 15 g plant protein a bowl; the freezer version of a warm hug.

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Ingredients · 6 servings

  • 2 tbspolive oil
  • 1 largeonion — diced
  • 3 mediumcarrots — diced
  • 3 stalkscelery — diced
  • 4 clovesgarlic — minced
  • 2 tspground cumin
  • 400 gdried green or brown lentils — rinsed
  • 1 x 400 ml cancanned diced tomatoes
  • 1.5 Llow-sodium vegetable stock
  • 100 gbaby spinach
  • 1 wholelemon — juiced

No major allergens among the listed ingredients — always check labels, brands vary.

Method

  1. Soften onion, carrot, celery in oil; add garlic and cumin for one minute.
    8 min
  2. Add lentils, tomatoes, stock; simmer until lentils are tender.
    30 min
  3. Wilt in spinach, finish with lemon, season to taste.
    2 min

Nutrition per serving

340calories
15 gprotein
48 gcarbs
8 gfat
11 gfiber
1 gsat fat
450 mgsodium
0 gadded sugar

Editorial estimates per serving. Counts 7 different plants toward your weekly variety.

Make it yours

availabilityRed lentils cook faster and go creamier
costAny greens — kale, chard, frozen spinach
cultureBlend half the pot for a thicker texture

Storage. Fridge 5 days; freezer 3 months in single-bowl portions.

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