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Healthy Lentil Soup

This healthy lentil soup is a hearty, flavorful, and nutritious dish, perfect for weight loss and overall wellness. Packed with plant-based protein, fiber, and vibrant vegetables, it's an easy-to-make traditional recipe that offers pure comfort in every spoonful.
Course Main Course, Soup
Cuisine Global Comfort Food, Mediterranean
Keyword Healthy Lentil Soup
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 6 Servings
Calories 300kcal
Author C. Sophie

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 large onion chopped
  • 2 carrots chopped
  • 2 celery stalks chopped
  • 4 cloves garlic minced
  • 1 cup green or brown lentils rinsed
  • 6 cups vegetable broth or chicken broth
  • 1 14.5 ounce can diced tomatoes (fire-roasted preferred), undrained
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried thyme or oregano/basil
  • 1/4 teaspoon red pepper flakes optional
  • 1 bay leaf
  • 1/2 teaspoon salt or to taste
  • 1/4 teaspoon black pepper or to taste
  • 2 tablespoons fresh lemon juice or white wine vinegar/sherry vinegar
  • 2 cups chopped kale or spinach optional
  • Fresh parsley chopped (for garnish, optional)
  • Grated Parmesan cheese or nutritional yeast for garnish, optional

Instructions

Instant Pot Healthy Lentil Soup

  • Sauté: Select "Sauté" mode on your Instant Pot. Add olive oil, onion, carrots, and celery. Sauté for 5-7 minutes until softened. Stir in garlic, cumin, thyme, and red pepper flakes; cook for 1 minute until fragrant.
  • Deglaze: Add a splash of broth and scrape the bottom of the pot to deglaze, ensuring no bits are stuck.
  • Pressure Cook: Add rinsed lentils, remaining broth, diced tomatoes, tomato paste, and bay leaf. Stir gently.
  • Cook: Secure the lid and set the valve to sealing. Cook on "Manual" or "Pressure Cook" (High Pressure) for 10 minutes.
  • Release Pressure: Allow a Natural Pressure Release (NPR) for 10 minutes, then quick release any remaining pressure.
  • Finish: Remove bay leaf. Stir in kale/spinach (cook 2-3 min), lemon juice, salt, and pepper. Blend a portion for creaminess if desired. Serve as directed.

Slow Cooker Healthy Lentil Soup

  • Sauté (Optional but Recommended): For best flavor, sauté onion, carrots, and celery with olive oil in a separate pan until softened (5-7 minutes). Stir in garlic, cumin, thyme, and red pepper flakes for 1 minute. Transfer to the slow cooker.
  • Combine: Add rinsed lentils, vegetable broth, diced tomatoes, tomato paste, and bay leaf to the slow cooker. Stir well.
  • Cook: Cover and cook on LOW for 6-8 hours or on HIGH for 3-4 hours, or until lentils are tender.
  • Finish: Remove bay leaf. Stir in kale/spinach (cook 15-20 min on high until wilted), lemon juice, salt, and pepper. Blend a portion for creaminess if desired. Serve as directed.

Notes

Nutrition Facts (per 1.5 cups serving):
  • Calories: 300
  • Total Fat: 8g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 580mg
  • Total Carbohydrates: 40g
  • Dietary Fiber: 15g
  • Sugars: 5g
  • Protein: 18g
  • Vitamin A: 25%DV
  • Vitamin C: 20%DV
  • Calcium: 8%DV
  • Iron: 30%DV
  • Potassium: 20%DV
  • Folate: 40%DV