Description
A hearty and flavorful lentil soup made with brown or green lentils, fire-roasted tomatoes, and fresh vegetables. This easy-to-make recipe combines sautéed onion, fennel, and carrots with aromatic spices to create a comforting and nutritious meal perfect for any season.
Ingredients
Scale
Vegetables
- 1 medium yellow onion, diced
- 1 fennel bulb, diced
- 2 large carrots, peeled and diced
- 3 cups baby spinach (or chopped standard spinach)
- 1 clove garlic, grated
Liquids and Canned Goods
- 28-ounce can diced fire-roasted tomatoes
- 1 quart vegetable broth
- 1 cup water
Pantry Items and Spices
- ¼ cup olive oil
- 1 ½ cups dry brown or green lentils
- 1 teaspoon kosher salt
- 1 tablespoon paprika
- 1 tablespoon dried oregano
Instructions
- Prepare the vegetables: Dice the onion, fennel bulb, and carrots. Grate the garlic and set it aside to add later after the soup is cooked. This prep work ensures your ingredients are ready for sautéing and simmering.
- Sauté aromatics: In a large pot, heat ¼ cup of olive oil over medium heat. Add the diced onion and fennel, then sauté for 6 to 7 minutes until they become translucent and fragrant, building the soup’s flavor base.
- Add remaining ingredients: Add the diced carrots, lentils, fire-roasted tomatoes (with their juices), vegetable broth, water, kosher salt, paprika, and dried oregano to the pot. Stir to combine all ingredients evenly.
- Simmer the soup: Bring the mixture to a gentle simmer. Let it cook uncovered for 22 to 25 minutes, or until the lentils are tender and the flavors meld together perfectly.
- Finish with greens and garlic: Stir in the baby spinach and the grated garlic, then cover the pot and let the soup rest off the heat for 5 minutes. This lets the spinach wilt gently and the garlic infuse its flavor without cooking harshly.
- Adjust seasoning and serve: Taste the soup and add additional salt or freshly ground black pepper as needed. Serve hot immediately, enjoying the rich, comforting flavors. Any leftovers store well chilled for up to 4 days or frozen for 3 to 4 months.
Notes
- Use brown or green lentils as they hold their shape well during cooking.
- Grating the garlic instead of chopping releases a milder, more nuanced flavor.
- Fire-roasted tomatoes add a smoky depth, but canned diced tomatoes can substitute if unavailable.
- Adjust seasoning at the end to suit your taste preferences.
- Stores refrigerated up to 4 days and freezes well for 3 to 4 months.
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 5g
- Sodium: 480mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 29g
- Fiber: 11g
- Protein: 13g
- Cholesterol: 0mg
