Food & Nutrition This Easy Lentil Soup Is a Bowl Full of Cozy This lentil soup recipe is perfect for when you want a warm, nourishing meal, and a can of store-bought broth just isn't going to cut it. From start to finish, you'll be slurping this comforting recipe in 30 minutes flat. By Sara Haas, R.D.N. Sara Haas, R.D.N. Instagram Website Sara Haas, R.D.N, is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development, and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition, and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos, and other engagements. Sara also is social media manager of Joanie Simon Media / The Bite Shot. Shape's editorial guidelines Published on December 22, 2021 Share Tweet Pin Email Photo: Sara Haas If cold and hungry is the theme for your cold, dreary months of the year, this easy lentil soup recipe is your solution — well, that, and a heated blanket. It's just as quick to prepare as it is delicious to slurp. You can slash prep time but utilizing pre-cut, canned, and jarred vegetables (see: onions, carrots, and roasted red peppers), and opting for a base of quick-cooking lentils means you'll spend less time hovering over the stove in general. The ease of this recipe is brilliant, but you'll be pleased to know it's healthy for you too. This lentil soup is loaded with vegetables and plant protein for a filling meal whether for lunch or dinner. You'll get a healthy dose of phytonutrients, including lycopene (a powerful antioxidant) from the canned tomatoes, vitamin C (to promote immune function — a big bonus during cold and flu season) from the spinach, and vitamin A (which helps protect your eye health) from the red peppers. And let's not forget those lentils (considered a type of pulse, btw) in this easy lentil soup recipe! Packed with insoluble fiber and prebiotic carbohydrates that help nurture your gut microbiota, lentils help promote overall health, steady metabolism, and strong immunity. And let's not forget that lentils are an excellent vegetarian protein source packed with B vitamins and iron. Easy Lentil Soup Recipe Makes about 4 servings (1 3/4 cup each) Prep time: 5 minutes; cook time: 30 minutes Ingredients: 2 tablespoons extra-virgin olive oil, divided1 small onion, chopped2 medium carrots, choppedKosher salt2 cloves garlic, minced2 tablespoons tomato paste4 cups low-sodium vegetable broth1 (14.5 oz) can fire-roasted tomatoes1 cup dry brown lentils, rinsed1 teaspoon Italian seasoning4 cups chopped baby spinach2 jarred roasted red peppers, drained and chopped (4 oz)2 tablespoons red wine vinegarCrushed red pepper, to taste Directions: Heat 1 tablespoon oil in large pot over medium heat. Add onion, carrots and ¼ teaspoon salt and cook, stirring frequently, until vegetables begin to soften, about 6 minutes. Add garlic and cook, stirring constantly until fragrant, 30 seconds. Stir in remaining 1 tablespoon oil and tomato paste, and cook, stirring often until dark red and slightly caramelized, about 3 minutes. Add broth, tomatoes with their juices, lentils, and Italian seasoning, and bring to a boil over-medium-high heat. Reduce heat to a simmer, cover with lid, and cook, stirring occasionally until lentils are just tender, about 15 to 20 minutes.Stir in spinach and red peppers and cook 1 minute. Remove from heat, stir in vinegar and ¼ teaspoon salt. Portion info bowls and garnish with crushed red pepper. Nutrition facts per 1 3/4 cups soup: 338 calories, 8g fat, 2g saturated fat, 49g carbs, 12g fiber, 16g protein. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit