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High Fiber Lentil Vegetable Soup

Whip up this incredibly hearty and healthy High Fiber Lentil Vegetable Soup. Packed with vegetables and flavor, it's an easy, satisfying meal perfect for any night.
Print Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tablespoons extra virgin olive oil
  • 1 large onion chopped
  • 1 rib celery chopped
  • 3 medium carrots chopped
  • 3 cloves garlic pressed or minced
  • 1 teaspoon dried oregano
  • 1 cup dried lentils or 3 cups cooked lentils / 2 cans lentils (drain and rinse)
  • 2 medium potatoes diced - skin on is fine
  • 6 cups vegetable broth youll only need 3 cups if using canned or pre-cooked lentils
  • 1 can crushed tomatoes 15 oz / 400 g
  • 7 oz spinach about 7 cups
  • 1.5 tablespoons balsamic vinegar or lemon juice
  • 1 teaspoon salt or to taste + black pepper

Equipment

  • Large pot or dutch oven

Method
 

Build the Flavor Base
  1. Heat the 2 tablespoons of extra virgin olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, celery, carrots, minced garlic, and dried oregano. Sauté for about 5 minutes, stirring frequently. The goal is to soften the vegetables and release their aroma, not to brown them, which can lead to bitterness. Browning the aromatics at this stage initiates the Maillard reaction, developing a foundational savory flavor.
Simmer the Soup
  1. Add the rinsed dried lentils (if using canned, drain and rinse them), diced potatoes, vegetable broth, and crushed tomatoes to the pot. Season with salt and black pepper. Increase the heat to bring the soup to a boil, then reduce to low, cover, and simmer gently for approximately 30 minutes. Stir occasionally to prevent sticking. The soup should thicken as the lentils and potatoes become tender. Note: If using canned or pre-cooked lentils, reduce the vegetable broth to 3 cups and the simmering time to about 10-15 minutes, or until vegetables are tender.
Add the Greens & Finish
  1. In the final few minutes of cooking, stir in the spinach and balsamic vinegar (or lemon juice). Continue to cook just until the spinach has wilted. This prevents the spinach from becoming overcooked and mushy. Taste the soup and adjust salt and pepper as needed. The balsamic vinegar adds a crucial brightness to the finished soup.
Serve
  1. Ladle the hot soup into bowls. Enjoy it as is, or enhance with your favorite serving suggestions. For a truly balanced meal, consider pairing it with a side dish like Mediterranean Chicken Meatballs with Tzatziki Greek Salad.

Notes

High Fiber Lentil Vegetable Soup is a nutritious and satisfying meal. The combination of lentils and a variety of vegetables makes it rich in fiber, promoting digestive health and fullness. This recipe is easy to make in one pot, making cleanup a breeze. Feel free to customize with your favorite vegetables and spices.
Nutrition information is estimated based on common ingredients and serving sizes and may vary.