There is perhaps no food more comforting than a bowl of rich, hearty soup. But comfort food can also be a nutrient-dense powerhouse. This Hearty Lentil and Vegetable Soup is exactly that—a deeply satisfying, one-pot meal that fuels your body and soothes your soul.
Lentils are the anchor of this recipe. These tiny legumes are nutritional giants, offering a substantial amount of plant-based protein and fibre, which promote satiety and stable blood sugar levels. They are also rich in iron, folate, and manganese. We use brown or green lentils here, as they hold their shape well during cooking.
The soup starts with a classic sofrito: diced onions, carrots, and celery sautéed in olive oil until fragrant and softened. Add minced garlic, followed by dried thyme, a bay leaf, and a teaspoon of ground cumin for warmth. Stir in rinsed lentils and vegetable broth. Bring to a boil, then reduce to a simmer.
As the lentils cook (about 25-30 minutes), their starch gently thickens the broth, creating a wonderfully creamy texture without any cream. In the final 10 minutes, add more texture and colour with chopped kale or Swiss chard and diced zucchini. These vegetables contribute vitamins A, C, and K, along with additional fibre.
Finish the soup with a bright lift of flavour: a squeeze of fresh lemon juice and a handful of chopped parsley. The acidity from the lemon balances the earthiness of the lentils and brings all the flavours into focus.
This soup is the epitome of make-ahead magic. It tastes even better the next day as the flavours continue to develop. Store it in the refrigerator for up to four days, or freeze portions for a future instant healthy meal. Pair it with a slice of crusty whole-grain bread for dipping, and you have a complete, balanced lunch or dinner that proves healthy eating can be the ultimate comfort.
