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30-Minute High-Fiber Lentil Soup Recipe

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A hearty, healthy, and quick lentil soup made with simple pantry ingredients. It is naturally vegan, gluten-free, and packed with fiber and plant-based protein, perfect for busy weeknights.

Ingredients

Scale
  • 1 cup (200g) dried green or brown lentils
  • 2 tablespoons olive oil
  • 1 medium yellow onion, diced
  • 2 large carrots, peeled and chopped
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • 1 tablespoon tomato paste
  • 1 teaspoon dried thyme
  • 0.5 teaspoon dried oregano
  • 1 bay leaf
  • 4 cups (950ml) low-sodium vegetable broth
  • 1 cup (240ml) water
  • Salt and black pepper, to taste
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons fresh parsley, chopped

Instructions

  1. Rinse the lentils in a colander under cold water for 30 seconds, picking out any debris.
  2. Heat olive oil in a Dutch oven or large pot over medium heat. Add onion, carrots, and celery; sauté for 5 minutes until onions are translucent.
  3. Add garlic and tomato paste; cook for 1 minute until fragrant.
  4. Sprinkle in thyme, oregano, salt, and pepper; stir constantly for 30 seconds to toast the spices.
  5. Pour in vegetable broth and water. Add rinsed lentils and bay leaf. Stir to scrape up browned bits from the bottom.
  6. Bring to a boil, then reduce heat to low. Cover with lid slightly ajar and simmer for 20-25 minutes until lentils are tender.
  7. Remove from heat. Discard bay leaf. Stir in lemon juice and parsley. Adjust salt to taste.
  8. Serve hot with crusty bread.

Notes

If the soup gets too thick, add a splash more water or broth as lentils absorb liquid. For a creamy twist, stir in coconut milk or heavy cream. Red lentils can be used but will turn mushy; green or brown lentils hold their shape better. Ensure vegetable broth is certified gluten-free if needed.

Nutrition

Keywords: lentil soup, high fiber, vegan, gluten-free, quick dinner, healthy soup, meal prep, plant-based protein

Find it online: https://tomyumy.com/30-minute-high-fiber-lentil-soup-recipe/