Weeknight Lentil Soup

Name: Weeknight Lentil Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Cuisine: mediterranean
Ingredients: 2 tbsp olive oil; 1 large onion (diced); 2 medium carrots (diced); 2 stalks celery (diced); 3 cloves garlic (minced); 2 tsp ground cumin; 1 tsp smoked paprika; 300 g dried green or brown lentils (rinsed); 1 x 400 ml can canned diced tomatoes; 1.25 L low-sodium vegetable broth; 100 g baby spinach; 0.5 whole lemon (juiced, to finish)

One pot, pantry staples, thirty minutes — the soup that makes the whole week easier.

35 mineasy4 servings$mediterraneanVeganVegetarianGluten-freeDairy-freeHigh fiberMeal prep

Why it earns its place. Lentils deliver 13 g of fiber and 18 g of plant protein per bowl for about a dollar a serving.

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Ingredients · 4 servings

2 tbspolive oil
1 largeonion — diced
2 mediumcarrots — diced
2 stalkscelery — diced
3 clovesgarlic — minced
2 tspground cumin
1 tspsmoked paprika
300 gdried green or brown lentils — rinsed
1 x 400 ml cancanned diced tomatoes
1.25 Llow-sodium vegetable broth
100 gbaby spinach
0.5 wholelemon — juiced, to finish

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

Method

Warm the oil in a large pot over medium heat. Soften the onion, carrot, and celery with a pinch of salt.
6 min
Stir in garlic, cumin, and paprika until fragrant — about 30 seconds.
Add lentils, tomatoes, and broth. Bring to a boil, then simmer until the lentils are tender.
22 min
Stir in the spinach and lemon juice. Taste — a little black pepper usually finishes it.

Nutrition per serving

340calories

18 gprotein

52 gcarbs

8 gfat

13 gfiber

1 gsat fat

520 mgsodium

0 gadded sugar

Editorial estimates per serving. Counts 8 different plants toward your weekly variety.

Make it yours

availabilityRed lentils cook 10 minutes faster and make it creamier

costKale or frozen spinach instead of fresh

cultureA dollop of yogurt on top adds richness (adds dairy)

Storage. Fridge 4 days; freezes beautifully for 3 months. Thickens overnight — loosen with a splash of water.

Batching. Doubles in the same pot; freeze flat in bags for instant weeknights.

50 min · batchBatch Roasted Vegetable Tray 50 min · batchBig-Batch Lentil Vegetable Soup 25 min · lunchChicken Greek Salad Pitas 40 min · snackCrispy Roasted Chickpeas

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