Healthy Lentil Soup with Greens Recipe

ByTaylor
Jump to Recipe· 4.8 from 22 reviews

If you’re looking for a nourishing, comforting bowl that feels like a warm hug in a spoon, you’re going to love this Healthy Lentil Soup with Greens Recipe. It’s packed with wholesome ingredients, bursting with flavor, and so easy to make that I keep coming back to it anytime I need a quick, nutritious meal. Seriously, once you try it, it might just become your go-to soup for chilly nights or anytime you want something hearty and healthy.

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Why This Recipe Works

  • Balanced Flavors: The blend of cumin, curry powder, and thyme infuses warmth and depth without overpowering the lentils and greens.
  • Texture Harmony: Pureeing part of the soup creates a creamy consistency while the remaining lentils and greens add satisfying bites.
  • Nutritious Ingredients: Lentils provide plant-based protein and fiber, and the greens bring essential vitamins, making this soup truly nourishing.
  • Simple Technique: With straightforward steps and common pantry staples, it’s approachable for cooks of all skill levels.
Healthy Lentil Soup with Greens, nourishing lentil soup, easy healthy lentil recipe, hearty vegetable soup, nutritious green lentil stew - A large white pot filled with a thick, orange-red soup that has visible chunks of diced vegetables like carrots and tomatoes, along with bits of dark green leafy vegetables mixed throughout. The soup has a slightly textured surface with some oil sheen. A wooden spoon with a deep, rounded scoop rests inside the pot, partially submerged in the soup, showing its thickness. The pot has slight brown marks near the edges inside, indicating it has been simmering. The pot sits on a white marbled surface with subtle gray veins. Photo taken with an iphone --ar 2:3 --v 7 this …

Ingredients & Why They Work

Each ingredient in this Healthy Lentil Soup with Greens Recipe plays a crucial role, both in flavor and nutrition, while working harmoniously to give you that cozy, wholesome bowl. Plus, these ingredients are easy to find, and a few tips will help you shop wisely.

Healthy Lentil Soup with Greens, nourishing lentil soup, easy healthy lentil recipe, hearty vegetable soup, nutritious green lentil stew - Flat lay of a small white ceramic bowl of extra virgin olive oil, a medium yellow onion peeled and chopped, two peeled and chopped fresh carrots, four whole garlic cloves, a small white bowl with ground cumin powder, a small white bowl with curry powder, a small white bowl with dried thyme, a simple white ceramic dish of diced ripe red tomatoes, a small white bowl filled with brown lentils, a small white bowl of clear vegetable broth, a small white bowl of water, a small white bowl of salt crystals, a small pinch of red pepper flakes on a white ceramic plate, freshly ground black pepper in a small white bowl, a handful of chopped fresh collard greens with ribs removed, and half a fresh medium lemon cut in half placed symmetrically, all arranged with perfect balance and symmetry, placed on a clean white marble surface, soft natural light, photo taken with an iPhone, professional food photography style, fresh ingredients, white ceramic bowls, no bottles, no duplicates, no utensils, no packaging --ar 2:3 --v 7 --p m7354615311229779997
  • Extra virgin olive oil: Adds richness and helps bring out the flavors of the aromatics; opt for a good quality olive oil for best taste.
  • Yellow or white onion: Provides sweetness and a savory base; I prefer yellow onions for their mildness when cooked.
  • Carrots: Offer subtle natural sweetness and texture; fresh and firm carrots work best.
  • Garlic: Brings a punch of pungency and depth; fresh minced garlic is a must.
  • Ground cumin: Adds earthy warmth that complements the lentils beautifully.
  • Curry powder: Contributes mild spice and complexity; choose one with good balance—nothing too overpowering.
  • Dried thyme: Offers a gentle herbal note to round out the flavors.
  • Diced tomatoes: Bring acidity and body; lightly draining helps avoid soup being too watery.
  • Brown or green lentils: These lentils hold their shape well, providing body and protein.
  • Vegetable broth: Forms the savory liquid base; homemade or a low-sodium store-bought option works.
  • Water: Balances the broth to get the perfect soup consistency.
  • Salt and pepper: Essential seasonings—adjust to your taste as you cook!
  • Red pepper flakes: Add just a hint of heat; you can dial it up or down depending on your spice love.
  • Fresh collard greens or kale: Give the soup vibrant color, texture, and that boost of calories-free nutrients.
  • Lemon juice: Brightens everything with fresh acidity right before serving.
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Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Tweak to Your Taste

I love making this Healthy Lentil Soup with Greens Recipe my own depending on what I have on hand or what flavor direction I’m craving. You should feel free to play around with it too—cooking is all about making it yours.

  • Use different greens: I’ve swapped kale for chard or spinach with great results, just add them toward the end as with the collards.
  • Add smoked paprika or chipotle powder: For a smoky twist, I sometimes add this along with the curry powder—it gives the soup a cozy depth.
  • Spice level: I keep it mild for family dinners but add extra red pepper flakes if I want a little warmth.
  • Make it heartier: Throw in diced sweet potatoes or butternut squash with the carrots for extra body and sweetness.

Step-by-Step: How I Make Healthy Lentil Soup with Greens Recipe

Step 1: Building the Flavor Base

Heat the olive oil in a large pot over medium heat—don’t be shy with the oil here; it adds richness that carries the soup’s flavors. When it shimmers, toss in the chopped onion and carrot. Stir often, cooking until the onions are soft and translucent, about 5 minutes. This gentle sweating is key to coaxing out their sweetness, so be patient—it’s worth it.

Step 2: Toasting the Spices and Adding Tomatoes

Add the garlic, cumin, curry powder, and thyme to the pot. Stir constantly—they’ll toast quickly in about 30 seconds and release incredible aromas. Then pour in the lightly drained diced tomatoes. Keep stirring for a few minutes; this step enhances the tomato flavor and melds it with the spices.

Step 3: Simmering the Lentils

In goes the lentils, vegetable broth, and water, plus the salt, red pepper flakes, and a good grind of black pepper. Bring everything to a boil, then reduce the heat to a gentle simmer and cover partially. Let it cook for 25 to 30 minutes until the lentils are tender but not mushy. This timing is crucial to get the perfect texture.

Step 4: Puree, Green, and Brighten

Take 2 cups of soup and carefully blend it until smooth—using a blender or immersion blender works great here. Mixing the pureed soup back in gives that lovely creamy texture without losing the hearty bits. Then add your chopped collard greens or kale, and simmer for 5 more minutes until they soften up nicely. Finish by stirring in lemon juice to brighten the soup, and taste to adjust the seasonings. That fresh acidity takes it from good to unforgettable.

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Pro Tips for Making Healthy Lentil Soup with Greens Recipe

  • Don’t Rush the Onions: Soft, translucent onions make all the difference; take the time to cook them gently before adding spices.
  • Partially Blend the Soup: Pureeing just a portion of the lentils creates a smooth texture but still keeps a nice bite, preventing mushiness.
  • Use Fresh Lemon Juice: Adding lemon at the end keeps the soup vibrant and fresh; I always squeeze it fresh rather than bottled.
  • Adjust Salt Gradually: Salting in stages helps you avoid oversalting; taste often to balance flavors perfectly.

How to Serve Healthy Lentil Soup with Greens Recipe

Healthy Lentil Soup with Greens, nourishing lentil soup, easy healthy lentil recipe, hearty vegetable soup, nutritious green lentil stew - Two white bowls filled with thick lentil soup sit on a round wooden board over a white marbled surface. Each bowl contains a rich brown broth with visible chunks of orange carrots, red tomatoes, and green leafy vegetables. The lentils are scattered throughout, giving a textured look with small round shapes. One bowl shows a silver spoon dipped into the soup, partially covered by the liquid. A dark blue cloth napkin lies beside the bowls, and a half lemon is partially visible on the white marble background. The scene is brightly lit and inviting, photo taken with an iphone --ar 2:3 --v 7

Garnishes

I love topping mine with a sprinkle of freshly chopped parsley or cilantro for a hit of herbal brightness. A dollop of plain yogurt or a drizzle of good olive oil adds creaminess and richness that feels a little indulgent without going overboard.

Side Dishes

This soup pairs beautifully with crusty whole-grain bread or a slice of garlic toast. Sometimes, I serve it alongside a simple green salad for a full meal that’s light yet satisfying.

Creative Ways to Present

For dinner parties, I’ve ladled the soup into small, rustic bowls and topped it with microgreens and thin lemon zest curls—makes for a lovely, gourmet touch. You could also serve it in mini bread bowls for a fun presentation that doubles as a side.

Make Ahead and Storage

Storing Leftovers

After cooling to room temperature, I store the soup in airtight containers in the fridge. It stays fresh and flavorful for about 4 days—perfect for easy lunches or quick dinners during a busy week.

Freezing

This soup freezes beautifully. I let it cool completely, then portion it into freezer-safe containers or heavy-duty zip bags. I’ve had no issues with texture once thawed—just remember to thaw in the fridge overnight for best results.

Reheating

Reheat gently on the stovetop over low heat, stirring occasionally. If the soup thickened overnight, just add a splash of water or broth to loosen it up—it tastes just as delicious as fresh.

FAQs

  1. Can I use red lentils instead of brown or green in this Healthy Lentil Soup with Greens Recipe?

    Red lentils cook much faster and tend to break down completely, yielding a creamier soup but losing the texture you’d get with brown or green lentils. If you choose red lentils, reduce cooking time and consider blending less since they soften quickly.

  2. What greens work best in this soup?

    Collard greens and kale are my favorites because they hold their shape and have bold flavors. That said, spinach, chard, or even beet greens can be substituted for a milder taste—just add them near the end to avoid overcooking.

  3. How can I make this soup spicier?

    Simply add more red pepper flakes when cooking or finish with a splash of hot sauce to taste. You could also experiment with adding cayenne or a bit of smoked paprika for a smoky heat.

  4. Is this Healthy Lentil Soup with Greens Recipe suitable for meal prep?

    Absolutely! It stores well in the fridge for several days and freezes beautifully, making it an ideal meal prep option that tastes just as good reheated.

Final Thoughts

This Healthy Lentil Soup with Greens Recipe is one of those dishes that feels like comfort food yet gives you a pure boost of nutrition—it’s been a lifesaver on busy nights when I want something wholesome and fuss-free. I genuinely hope you give it a try soon and find it becomes part of your cooking rotation like it did mine. It’s simple, flexible, and full of love—everything a great recipe should be.

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Healthy Lentil Soup with Greens Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.8 from 22 reviews
  • Author: Taylor
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 4 servings
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Vegetarian
  • Diet: Vegetarian
Print Recipe

Description

This Best Lentil Soup is a hearty, nutritious, and flavorful vegetarian soup that combines brown or green lentils with aromatic spices, fresh vegetables, and leafy greens. Cooked slowly to develop rich flavors, it is finished with a touch of lemon juice for brightness. Perfect as a comforting main course or side dish, this soup provides a wholesome and satisfying meal.

Ingredients

Base Ingredients

  • ¼ cup extra virgin olive oil
  • 1 medium yellow or white onion, chopped
  • 2 carrots, peeled and chopped
  • 4 garlic cloves, pressed or minced

Spices

  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • ½ teaspoon dried thyme

Main Ingredients

  • 1 large can (28 ounces) diced tomatoes, lightly drained
  • 1 cup brown or green lentils, picked over and rinsed
  • 4 cups vegetable broth
  • 2 cups water

Seasonings & Greens

  • 1 teaspoon salt, more to taste
  • Pinch of red pepper flakes
  • Freshly ground black pepper, to taste
  • 1 cup chopped fresh collard greens or kale, tough ribs removed
  • 1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste

Instructions

  1. Heat olive oil: Warm the extra virgin olive oil in a large Dutch oven or pot over medium heat until shimmering, creating a rich base for the soup.
  2. Sauté vegetables: Add the chopped onion and carrot, stirring often, and cook until the onion softens and becomes translucent, approximately 5 minutes.
  3. Add spices and garlic: Stir in the garlic, ground cumin, curry powder, and dried thyme, cooking while stirring constantly for about 30 seconds until fragrant.
  4. Incorporate tomatoes: Pour in the lightly drained diced tomatoes and cook for a few more minutes, stirring frequently to enhance their flavor.
  5. Add lentils and liquids: Add the lentils, vegetable broth, and water. Season with 1 teaspoon salt, a pinch of red pepper flakes, and freshly ground black pepper. Bring the mixture to a boil over high heat.
  6. Simmer the soup: Partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 30 minutes or until lentils are tender but still hold their shape.
  7. Puree part of the soup: Transfer 2 cups of the soup into a blender, blend until smooth, and return it back to the pot. Alternatively, use an immersion blender to blend a portion of the soup directly in the pot.
  8. Add greens: Stir in the chopped collard greens or kale and cook for an additional 5 minutes until the greens soften to your preference.
  9. Finish with lemon juice: Remove the soup from heat and stir in 1 tablespoon of lemon juice. Adjust seasoning with more salt, pepper, lemon juice, or red pepper flakes as desired for brightness and spice.
  10. Serve hot: Ladle the lentil soup into bowls and enjoy while hot. Store leftovers in the refrigerator for up to 4 days or freeze for several months.

Notes

  • The soup recipe is inspired by America’s Test Kitchen’s lentil soup and The First Mess’ favorite lentil soup.
  • For best results, use a high-powered blender like a Vitamix or an immersion blender for pureeing.
  • A 5.5-quart Dutch oven is ideal for cooking this soup evenly and retaining heat.
  • If you prefer a thicker soup, blend more of the soup before adding the greens.
  • Adjust red pepper flakes to taste for spiciness; start with a pinch and add more if desired.
  • This soup freezes well; defrost fully before reheating for best texture.
  • Substitute kale for collard greens or vice versa according to availability or preference.

Nutrition

  • Serving Size: 1 bowl (about 1.5 cups)
  • Calories: 270 kcal
  • Sugar: 6 g
  • Sodium: 550 mg
  • Fat: 9 g
  • Saturated Fat: 1.3 g
  • Unsaturated Fat: 7.5 g
  • Trans Fat: 0 g
  • Carbohydrates: 38 g
  • Fiber: 12 g
  • Protein: 14 g
  • Cholesterol: 0 mg

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