Lentil and vegetable soup

A thick, nourishing main-meal soup, rich in lentils and vegetables: a comforting dinner that sticks to your ribs. Economical, high in fibre and plant protein, it is the ideal healthy choice for winter evenings, to make in large quantities.

Preparation: 15 min  |  Cooking: 30 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 141 kcal · 6 g protein · 17 g carbohydrate · 4 g fat

Ingredients

• 200 g green lentils
• 2 carrots
• 2 sticks of celery
• 1 onion
• 1 tin of chopped tomatoes
• 1 tsp cumin
• 1 tbsp olive oil

Method

1. Fry the diced onion, carrots and celery in the olive oil.
2. Add the rinsed lentils, the chopped tomatoes, the cumin and 1.2 litres of water or stock.
3. Bring to the boil, then simmer for 25 to 30 minutes, until the lentils are tender.
4. Adjust the seasoning. Blend partially for a creamier texture if you prefer.

Nutritional benefits

Lentils are nutritional champions: rich in plant protein, iron and especially soluble fibre, they have a low glycaemic index and help reduce cholesterol absorption. Combined with a trio of vegetables (carrot, celery, onion), they make a complete main-meal soup that is very filling for few calories and little fat. The spices and tomato add antioxidants and flavour. A healthy dinner par excellence.

Variations and substitutions

• With red lentils for quicker cooking and a velvety texture.
• More filling: add potatoes or pasta.
• Spicy: curry powder, turmeric or ginger.
• More vegetables: spinach, leek, courgette, cabbage.

Storage and making ahead

This soup thickens as it cools: thin it with a little water when reheating. It keeps for 4 days in the fridge and freezes perfectly in portions, ideal for batch cooking for quick dinners all winter.

💡 Good to know

Green lentils do not need soaking. For a gentler, more digestible soup, cumin is your ally: it adds flavour and limits the discomfort sometimes linked to pulses.

Read also

Discover more low GI recipes · cholesterol recipes · vegetarian recipes · vegan recipes · anti-inflammatory recipes.

The foods in this recipe: lentils · carrots · celery · onion · tomatoes.

You will also like these recipes: Split pea soup with cumin · Chili sin carne (kidney beans) · Homemade ratatouille.