There’s nothing quite like a warm bowl of soup to nourish your body and comfort your soul. This Hearty Lentil Vegetable Soup is packed with plant-based protein, fiber-rich lentils, colorful vegetables, and a perfectly seasoned broth. It’s cozy, wholesome, and exactly what you need when you’re craving a nutrient-dense meal that’s both satisfying and simple to make.
Why you’ll love this recipe:
- Plant-based protein: Lentils are rich in protein and fiber, keeping you full and satisfied for hours.
- Veggie-packed goodness: Loaded with carrots, sweet potatoes, onions, tomatoes, and spinach for vibrant color and essential nutrients.
- Meal prep-perfect: Tastes even better the next day from the fridge, making it ideal for leftovers and easy lunches. It also freezes beautifully.
- Budget-friendly: Lentils are affordable, shelf-stable, and a great way to feed a crowd.
As a nutritionist, I love creating recipes that check all the boxes: delicious, nutritious, budget-friendly, and easy to prepare. This soup is one of my go-to recipes, especially during cooler months. I remember making a big batch on a chilly Sunday, and the aroma of simmering spices—cumin, coriander, and thyme—filled my kitchen, creating the ultimate cozy vibe. The flavors deepen overnight, making it even more delicious the next day.
The lentils and sweet potatoes deliver a double dose of soluble fiber, which helps support heart health by lowering cholesterol, steadying blood sugar levels, and stabilizing appetite and mood. The seasonings add depth, while the contrast of the naturally sweet spuds and the bright, zesty lemon hits the spot with every bite.
The base starts with a flavorful medley of sautéed carrots, sweet potatoes (I leave the skin on for extra fiber!), and onions, enhanced with garlic, tomato paste, and warming spices. Brown lentils and diced tomatoes simmer together in a savory broth, creating a rich, satisfying texture. Once the soup has simmered, I use an immersion blender to puree about half of it—I love the creamy consistency while still enjoying chunks of veggies. You can achieve the same effect with a standard blender, or you may decide to fully puree it for an ultra-creamy soup. On the other hand, if you prefer it all chunky, simply skip the blending step altogether and you’ll be left with a hearty, rustic feel. There are no wrong turns!
If you love this Hearty Lentil Vegetable Soup, you’ll definitely want to try more of my plant-powered meals featuring lentils. My Superfood Lentil Veggie Stew is a thick, action-packed dish with spinach and mushrooms—perfect for supporting your immune system while keeping you full.
If you’re craving a fun, nostalgic, and protein-rich twist on a classic, my Lentil Sloppy Joes deliver smoky flavors in a satisfying, meatless meal that’s perfect for weeknights.
And for a cozy, Italian-inspired option, my Lentil Mushroom Bolognese combines earthy mushrooms and savory lentils in a rich tomato sauce that pairs beautifully with pasta or spaghetti squash.
Whether you’re in the mood for a comforting bowl, a hearty sandwich, or a flavorful pasta dish, these lentil-packed recipes will keep you going on all cylinders!
Looking for another veggie-packed soup? Try my Superfood Minestrone?
Hearty Lentil Vegetable Soup
If you are looking for an easy and cozy vegetarian soup to add to your rotation, this is it! And take note: Meat-free doesn’t mean light or skimpy.
- 1 tablespoon olive oil
- 1 large carrot, diced (~¾ cup)
- 1 medium sweet potato, diced, skin on* (~2 cups)
- 1 medium yellow onion, diced (~2 cups)
- 3 garlic cloves, minced (or 1 teaspoon garlic powder)
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- ½ teaspoon coriander
- ½ teaspoon dried thyme
- Red pepper flakes, optional (for added heat)
- ¼ teaspoon kosher salt, more to taste
- ¼ teaspoon black pepper, or more to taste
- 4 cups reduced-sodium vegetable broth
- 2 cups water
- 1 (14-ounce) can diced tomatoes
- 1 cup dry brown lentils
- 1 lemon, juiced (~2 tablespoons)
- 2 cups spinach leaves
- 3 tablespoons chopped parsley, optional for garnish
Prevent your screen from going dark
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In a large pot or large, deep skillet, add the olive oil and warm over medium-high heat. Add the carrot, sweet potato, and onion and sauté until soft, 5-7 minutes, stirring occasionally.
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Add garlic, tomato paste, spices, salt and pepper. Stir for 1 to 2 minutes over medium-high heat.
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Add the vegetable broth, water, tomatoes, and lentils, bring to a gentle boil. Cover, reduce heat and simmer for 30 minutes, until the lentils have softened.*For thicker soup, simmer uncovered to allow the liquid to slightly reduce.*For a creamier soup, after the soup has simmered, you can take about half the soup out and put it in a blender to puree (be careful, it’ll be very hot), then add it back to the soup and mix it through. Alternatively, use an immersion blender and partially or fully puree the soup in the pot to create your preferred texture.
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Once the soup is done simmering, stir in the lemon juice and add the spinach leaves, allowing the spinach to wilt for just 1 to 2 minutes. Give it a taste; season with salt, pepper, and spice as needed
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Ladle into bowls and garnish with optional parsley or another preferred herb.
I leave the skin on the sweet potato for extra fiber but you can peel the sweet potato when you’re prepping the carrot if you prefer.
Serving Size: 2 cupsCalories: 340Carbohydrates: 63gProtein: 14gTotal Fat: 4g— Unsaturated Fat: 3.5g— Saturated Fat: 0.5gCholesterol: 0mgSodium: 290mgFiber: 16gTotal Sugar: 9g— Natural Sugar: 9g— Added Sugar: 0g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
