
This vibrant, fiber-rich soup brings together earthy brown lentils and garden-fresh vegetables for a meal that warms from the inside out. Served with a side of bright, sautéed greens, it is a complete, satisfying bowl of goodness for your body.
A plant-based, nutrient-dense meal featuring protein-packed lentils, aromatic vegetables, and a side of quick-wilted greens. Prep time: 20 mins. Cook time: 45 mins. Serves: 4.
For the Soup:
1 cup dried brown lentils
1 tbsp olive oil
1 onion, diced
2 carrots, chopped
2 celery stalks, chopped
3 cloves garlic, minced
Flavor & Greens:
1 tsp ground cumin
6 cups vegetable broth
1 can (14oz) diced tomatoes
4 cups baby spinach or kale
1 lemon, juiced and zested
| Nutrient | Amount |
|---|---|
| Calories | 450 |
| Protein | 25g |
| Fat | 15g |
| Carbohydrates | 45g |
Red lentils cook faster and lose their shape, turning the soup into a purée. Stick to brown or green lentils for a nice texture.
This soup stores beautifully for up to 4 days in an airtight container.
Yes, all ingredients used are naturally gluten-free.




Stewart Lucas is the founder of NutriGuide. With over a decade of clinical experience in nutrition, hormone balance, and dietetic consulting, Stewart simplifies home cooking with science-backed diet plans, healthy ingredient hacks, and easy culinary techniques.
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