This Hearty Lentil and Vegetable Soup is a warm, comforting meal packed with nutritious ingredients like butternut squash, carrots, potatoes, and lentils. Perfect for cooler weather, this filling soup is flavored with a blend of herbs and spices, and finished with fresh spinach and parsley for a burst of freshness. Serve with crusty bread for a complete meal that’s both satisfying and wholesome.
Preparation Time:
Prep Time: 15 minutes
Cook Time: 45-50 minutes
Total Time: 1 hour 5 minutes
Ingredients:
For the Soup:
1 pound butternut squash (or a 1-pound frozen bag)
1 pound carrots, peeled and chopped
1 pound potatoes, peeled and chopped
3 stalks celery, chopped
1 large sweet onion, chopped
8 cloves garlic, chopped
2 cups lentils (any color, red recommended)
4 cups chicken or vegetable stock
4 cups water
Seasonings:
1 tablespoon kosher salt (or to taste)
1 teaspoon black pepper
2 bay leaves
1 teaspoon thyme
½ teaspoon oregano
¼ teaspoon turmeric
¼ cup extra virgin olive oil
¼ cup red wine vinegar
For the Finish:
3 cups (or 2 handfuls) baby spinach, chopped
¼ cup fresh parsley, chopped
Optional Topping:
Shaved Parmesan or Romano cheese
Instructions:
Step 1: Cook the Soup
In a large stockpot, add all the Soup ingredients: butternut squash, carrots, potatoes, celery, onion, garlic, lentils, chicken or vegetable stock, and water.
Add the Seasonings: kosher salt, black pepper, bay leaves, thyme, oregano, turmeric, olive oil, and red wine vinegar.
Bring the soup to a boil over medium-high heat. Once it reaches a boil, reduce the heat to a simmer.
Simmer for 45-50 minutes, stirring occasionally, until the vegetables and lentils are tender.
Step 2: Blend and Thicken the Soup
Once the soup has finished simmering, remove the bay leaves and discard them.
Ladle 2-3 cups of the soup into a blender and blend until smooth. This will help thicken the soup while still keeping most of the texture intact.
Return the blended soup to the pot and stir to combine.
Step 3: Add Spinach and Parsley
Stir in the chopped spinach and parsley. Let the soup simmer for a few more minutes until the spinach wilts and the flavors meld together.
Taste and adjust seasoning with additional salt and pepper if needed.
Step 4: Serve
Serve the soup hot, topped with a few shavings of Parmesan or Romano cheese, if desired.
Pair with crusty bread for a complete and satisfying meal.
Serving Suggestions:
Serve with a side of warm, crusty bread or garlic toast.
Pair with a fresh green salad for a balanced meal.
Add a dollop of Greek yogurt or sour cream for extra creaminess.
Drizzle with extra virgin olive oil for added richness.
For a heartier meal, serve with a side of roasted vegetables.
Cooking Tips:
For extra flavor, sauté the onions, garlic, and celery in olive oil before adding the rest of the soup ingredients.
If you prefer a completely smooth soup, you can blend all of the soup instead of just a portion.
Frozen spinach can be substituted for fresh spinach to save time.
Adjust the consistency of the soup by adding more stock or water if it’s too thick.
If you like a bit of heat, add a pinch of red pepper flakes or cayenne pepper while simmering.
Nutritional Benefits:
High in fiber from the lentils and vegetables, aiding digestion and promoting satiety.
Rich in vitamins and minerals, especially vitamin A, vitamin C, potassium, and iron from the vegetables and lentils.
Good source of plant-based protein from the lentils, making it a satisfying meal.
Low in fat, making it a heart-healthy option.
Contains antioxidants from the turmeric, garlic, and fresh herbs, supporting overall health.
Dietary Information:
Vegan-friendly (use vegetable stock)
Gluten-free
Rich in fiber
Low-fat
Dairy-free (unless topped with cheese)
Nutritional Facts (per serving, based on 6 servings):
Calories: 270
Protein: 12g
Fat: 10g
Carbohydrates: 36g
Fiber: 9g
Sodium: 620mg
Storage:
Store leftover soup in an airtight container in the refrigerator for up to 5 days.
The soup can be frozen for up to 3 months. Thaw in the refrigerator overnight and reheat on the stovetop.
Reheat gently on the stovetop or microwave before serving.
Why You’ll Love This Recipe:
It’s packed with nutrient-dense vegetables and protein-rich lentils, making it both delicious and nourishing.
The soup is easy to prepare in one pot, making cleanup simple.
It’s perfect for meal prep, as it stores well and tastes even better the next day.
The rich flavors from the spices and fresh herbs create a comforting, wholesome meal.
You can easily customize the ingredients to suit your preferences or dietary needs.
Enjoy this cozy and nutritious Lentil and Vegetable Soup!
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