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–+ servings
A close-up of a steaming bowl of lentil vegetable soup with spinach and tomatoes, perfect for meal prep.

Lentil Vegetable Soup

A hearty and nutritious lentil vegetable soup perfect for meal prep.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 bowls
Course: Soup
Cuisine: Vegetarian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Soup
  • 1 tablespoon Olive oil
  • 1 large Onion chopped
  • 2 cloves Garlic minced
  • 1 cup Brown or green lentils rinsed
  • 6 cups Vegetable broth
  • 1 can (14.5 oz) Diced tomatoes undrained
  • 1 teaspoon Dried thyme
  • 1/2 teaspoon Dried rosemary
  • 1 cup Spinach fresh, optional

Equipment

  • Large pot or Dutch oven
  • Knife
  • Cutting board

Method
 

  1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery. Cook until softened, about 5-7 minutes.
  2. Add minced garlic and cook for 1 minute more until fragrant.
  3. Stir in the rinsed lentils, vegetable broth, diced tomatoes, thyme, and rosemary.
  4. Bring the soup to a boil, then reduce heat, cover, and simmer for 30-40 minutes, or until lentils are tender.
  5. Season with salt and black pepper to taste. If using, stir in fresh spinach during the last few minutes of cooking until wilted.
  6. Serve hot or let cool completely before portioning into meal prep containers.

Nutrition

Calories: 250kcalCarbohydrates: 40gProtein: 15gFat: 5gSaturated Fat: 1gSodium: 600mgPotassium: 700mgFiber: 15gSugar: 8gVitamin A: 50IUVitamin C: 20mgCalcium: 10mgIron: 4mg

Notes

This soup stores well in the refrigerator for up to 4-5 days and can also be frozen for longer storage. Reheat gently on the stovetop or in the microwave.

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