vegetable lentil soup in a bowl with a spoon

This vegetable lentil soup is an amazing weeknight recipe to add to your rotation! It’s packed with protein and loaded with tender vegetables and succulent lentils, with a few twists inspired by my garden to add extra flavor and freshness. It’s based on a classic Italian lentil soup, which is delightfully hearty and vegetable forward. Both start with a quintessential soup base of onions, carrots, and celery, sautéed with herbs and spices. But here, I also add potatoes for extra body and cherry tomatoes for brightness and umami. Then, after making a flavorful broth and adding the lentils, the soup is finished with a few different layers of flavors and textures.

First, I love to fry up some fresh garlic with sage and thyme to stir through at the very end. It works almost like an Italian take on an Indian tadka, where spices are tempered in hot fat and added at the beginning or end of a recipe (often lentils!) for a boost of richness and flavor. Then, I add fresh Swiss chard and parsley, which gives the soup additional flavor and texture as well as tons of vitamins. And finally, I garnish with even more fresh parsley, along with an array of optional toppings. It’s already extremely nutrient dense and satisfying as is, but I love serving this with rice or bread. The finished vegetable lentil soup is a delicious, balanced meal that you can make all year long.

cherry tomatoes on a wooden table

ITALIAN-STYLE LENTIL SOUP

My mother’s family is Italian, so simple and comforting dishes like this hold a special place in my heart. Lentils were also one of my grandfather’s favorite foods, so I have always adored them. Before finalizing a recipe for the blog, I always like doing a bit of research to see how others make a classic recipe such as this. (This video from Gina was a particular favorite!) Instead of adding pasta as she does, I like to keep things vegetable focused, but you could absolutely add a short pasta shape like ditalini or orecchiette. Just remember to cook it separately before adding to the lentils so you don’t lose all the beautiful broth.

TOMATO TIP

I love adding tomatoes to this soup for their savory flavor and pop of acidity. That said, if it’s not summer or fall, store-bought tomatoes can be quite firm and bland. If this is the case, trying using a pint of sweet cherry tomatoes. These are usually a safe bet, even during the dead of winter, and offer lots of flavor. You could also use a can of fire-roasted tomatoes if you can’t find any decent fresh ones.

soaked and drained green lentils in a strainer

LENTIL OPTIONS

This recipe begins with a pound of green lentils, which are an absolute powerhouse of an ingredient. Dried lentils are so affordable, and because they’re easier to ship than pre-cooked lentils, you often have a wider variety from which to choose. (I love companies like Hunza for their wide array of unique beans and lentils.) For this particular vegetable lentil soup, I opt for French green lentils as I love how they hold their shape! You could also get away with using Beluga or brown lentils. Beluga lentils will act similarly to green, keeping their shape nicely while brown lentils may become a bit softer. That said, I’d shy away from red or yellow lentils. They create a totally different experience, in my opinion, and should not be used here.

TO SOAK OR NOT TO SOAK

The first step in the recipe is soaking the lentils, but it’s optional! This process makes the nutrients in beans and lentils more bioavailable so you can fully enjoy their many health benefits. It also reduces the cooking time and makes them easier to digest. That being said, lentils don’t take as long to cook as most dried beans and they are still fine to eat without soaking so you can skip it if you are in a pinch. In this case, simply sift through them when you’re ready to cook to make sure there aren’t any pebbles or debris. Then give them a quick rinse and you’ll be good to go. (You may have to add some extra water to make the soup as brothy as you’d like if you are not soaking!)

cooked vegetables in a pot with bay leaves

SAUTÉING AND SEASONING THE VEGETABLES

Now let’s discuss the vegetables! We start by heating some oil in a large, heavy bottomed pot or Dutch oven and giving the onions a head start. This takes about 15 minutes, so you’ll have plenty of time to chop all the remaining vegetables while those sauté. You’re looking for small to medium pieces, approximately the same size, as it looks beautiful and helps the vegetables cook evenly. Once the other vegetables have begun to soften, you’ll add the first hit of fresh parsley and a delicious blend of seasonings.

The seasonings include classics like onion powder, garlic powder, and crushed red pepper flakes for some heat. For the herbs, I use Herbes de Provence but you use any Italian herb blend, or simply dried oregano if that’s what you have. Once the dry spices have a chance to toast for a bit, I like to add some vegetable bouillon paste (I adore this No Chicken Base by Better Than Bouillon) along with tamari and vinegar to deglaze the pan.

vegetable lentil soup in the pot with a ladle

FINISHING THE LENTIL SOUP

Once the base has a head start, it’s time to add the lentils and let the soup simmer. Simply add your soaked lentils and water, crack the lid on your pot, and bring it to a boil. Once it’s boiling, uncover and let it simmer for a bit. At that point, it’s time to make the tadka-inspired fried garlic. Once the garlic is just barely golden brown, add fresh sage and thyme if you have them. This blooms the flavors beautifully and the extra bit of fat gives the soup a luxurious mouthfeel without feeling heavy.

Then one more boost of brightness in the form of fresh, chopped Swiss chard and another hit of parsley is added, but any greens would work here. Let them wilt for a few minutes, and give it a taste. If you’re happy with everything, you’re ready to eat!

fried garlic and herbs in a skillet

GARNISHING THE LENTIL SOUP

To serve, simply ladle the soup into bowls. Then garnish with the last of the fresh parsley and whatever other toppings you’d like. My personal favorites are cold-pressed olive oil, flaky salt, fresh dill, and lemon juice. The lemon and dill are particularly lovely in the springtime, but any combination would be fabulous. This soup is delicious on its own, but serving it with my Easy Baked Rice or Garlic Toast would really take it over the top!

swiss chard in direct sunlight

ENJOY THIS VEGETABLE LENTIL SOUP!

I’ve been itching to get this recipe on the blog so I’m very happy to finally share this recipe with all of you! I love how it’s warm and nourishing enough for the colder months, but still light and fresh enough to enjoy year-round. It also freezes wonderfully, so it’s a great dish to make in advance and save for when you need dinner in a pinch. I look forward to hearing what you think and how you enjoy this soup. If you do try this recipe, please leave a comment and rating below. It greatly helps the health of my site and makes me very happy to read. Thank you for being here and happy cooking, y’all.

-Timothy

garlic toast on a plate

IF YOU LIKED THIS VEGETABLE LENTIL SOUP, CHECK OUT THESE OTHER SOUP RECIPES:

Zuppa Toscana

Gumbo

Black Bean Soup

finished vegetable lentil soup in a bowl with a spoon

Food styling, photography, and recipe by Timothy Pakron
Text by Hannah Kearing and Timothy Pakron

vegetable lentil soup
5 from 6 reviews

Vegetable Lentil Soup

Servings: 7 people
Prep Time: 2 hours
Cook Time: 1 hour 15 minutes
Total Time: 3 hours 15 minutes
Author: Timothy Pakron
This vegetable lentil soup is a classic that's full of gorgeous produce and tender lentils. Comforting yet bright, with layers of flavor!
Print Recipe Pin Recipe Leave a Review

Ingredients

Vegetable Lentil Soup

  • 1 pound French green lentils
  • 1 very large onion, diced
  • Sea salt
  • Freshly cracked black pepper
  • 2 large carrots, diced
  • 3 stalks celery, diced
  • 6-10 ounces cherry or Campari tomatoes, diced
  • 1 heaping cup potatoes, diced (about 8 ounces)
  • ½ cup olive oil
  • 1 bunch parsley, divided
  • 2 tablespoons nutritional yeast
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • ½ tablespoon herbes de provence, or dried oregano, crushed
  • ½ tablespoon crushed red pepper flakes, less if desired
  • 5 bay leaves, fresh or dried
  • 2 tablespoons vegetable bouillon concentrate
  • 2 tablespoons red wine vinegar
  • 2 tablespoons tamari
  • 10 cups water, plus more to taste
  • 1-3 large handfuls desired greens, such as Swiss chard, kale, or collards, roughly chopped

Fried Garlic Topping

  • 3 tablespoons olive oil
  • 5 fat cloves garlic, thinly sliced
  • 1 tablespoon fresh sage leaves, thinly sliced (optional)
  • 1 tablespoon fresh thyme leaves, optional

Optional Toppings

  • Cold-pressed extra virgin olive oil
  • Lemon juice
  • Fresh dill, or desired herbs
  • Flaky salt

Instructions 

  • Soak the lentils: Place the lentils in a medium bowl and sift through them with your fingers, removing any debris or suspicious-looking items. Then cover with 3 inches of water and soak for 2 hours, or up to overnight. (This step is optional but slightly decreases the cook time and increases nutritional benefits.) When ready to cook, drain the lentils through a fine-mesh strainer and give them a rinse with cold, clean water. Set the strainer back over the bowl to keep draining and move on to the next steps.
  • Sauté the vegetables: Place a large pot or Dutch oven over medium-high heat and add the oil. Once the oil is hot, add the onions and a pinch of salt and black pepper. Mix well and cook for about 15 minutes, until slightly golden, stirring occasionally. Once the onions have softened, add the carrots, celery, tomatoes, potatoes, and another big pinch of salt and black pepper. Mix well and cook for an additional 10 minutes, stirring every so often.
  • Season and deglaze: Roughly chop the parsley, and add one large handful (about ¼ cup) to the soup, reserving the rest until the end. Along with the parsley, add the nutritional yeast, onion powder, garlic powder, herbes de provence (or oregano), red pepper flakes, bay leaves, and 1 teaspoon of sea salt, and stir to incorporate. Toast for a minute, then add the vegetable bouillon concentrate, tamari, and red wine vinegar to help deglaze the pan. Mix well, scraping the bottom of the pot to release any browned bits. Cook for 1-2 more minutes to let the flavors marry, stirring often.
  • Add the lentils and simmer: Add the water and rinsed lentils and mix well. Crack the lid over top and bring to a boil. Once bubbling, remove the lid, reduce the heat to medium low, and gently simmer while you continue to the next step.
  • Make the fried garlic topping: Add the garlic and oil to a small skillet and place over slightly above medium heat. The oil will heat up and slowly begin to fry the garlic. Once the garlic is just starting to turn light golden brown, about 2 minutes, add the fresh sage and thyme (if using). It may splatter a bit, so be careful! Stir to combine, and cook for an additional minute. Then add directly to the pot of soup.
  • Add greens and season to taste: Add your desired greens and half of the remaining, reserved parsley to the soup and stir to combine. Cook for a minute, or until the greens are cooked to your liking, then give it a taste. Add additional salt and pepper if needed. You can also add a few splashes of water, to loosen, if desired.
  • Serve: Ladle into desired serving bowls and top with the remaining chopped parsley and any of the additional, optional toppings you’d like. Enjoy!

Notes

If you don’t have fresh tomatoes, you can substitute them for fire-roasted, canned tomatoes. Just add them later, when you add the water and lentils.
Nutrition Information
Calories: 476kcal, Carbohydrates: 48g, Protein: 20g, Fat: 24g, Saturated Fat: 3g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 16g, Sodium: 1240mg, Potassium: 934mg, Fiber: 23g, Sugar: 4g, Vitamin A: 4590IU, Vitamin C: 23mg, Calcium: 100mg, Iron: 7mg