Hearty Lentil & Vegetable Soup | Heart Healthy Soup Recipes
This warm lentil and vegetable soup is built for comfort, easy digestion, and small portions. It uses red lentils and soft vegetables so the bowl is filling but gentle on the stomach, making 1–2 servings—perfect for a quiet weeknight or a light lunch.
Cooking for one or two is easier when recipes keep steps short and cleanup minimal. This soup cooks in one pot, needs only a few prep tasks, and yields a soft, spoon-friendly texture.
Red lentils break down as they simmer, giving the soup a creamy body without heavy dairy. Turmeric and a touch of ginger add warmth and digestion-friendly flavor.
Ingredients You’ll Need
- 1 tablespoon olive oil
- 3/4 cup red lentils, rinsed until water runs clear
- 2 to 2 1/2 cups low-sodium vegetable broth or water
You can serve this lentil soup with a small side of soft bread, a scoop of rice, or a small mashed potato if you like.
Step-by-Step Recipe
- Heat oil in a medium saucepan over medium heat. Sauté chopped onion with a pinch of salt until soft, then add diced carrot and zucchini and cook until beginning to soften; stir in garlic and grated ginger for 30 seconds.
- Add rinsed red lentils, turmeric, cumin (optional), drained diced tomatoes, and 2 cups broth. Stir, bring to a gentle simmer, cover, and cook on low 12–15 minutes, adding up to 1/2 cup more liquid if it gets too thick.
- When lentils are very soft, stir in spinach until wilted, turn off heat, then finish with lemon juice, salt, and pepper. Mash a few spoonfuls or pulse briefly with an immersion blender for a creamier texture and serve warm with yogurt or mashed avocado and parsley.
Tips and Easy Variations
Texture & Chewing
- Cook the lentils until very soft so they break down naturally for a spoon-friendly bowl.
- Use an immersion blender or mash a portion for an extra-creamy, easy-to-chew texture.
- Serve with soft bread, rice, or mashed potato for gentler eating.
Digestibility & Flavor
- Use extra broth and skip the yogurt garnish to keep the soup lighter on digestion.
- Add a squeeze of fresh lemon and a pinch of black pepper just before serving to brighten flavors.
- Start with low-sodium broth and add salt at the end to control sodium.
Protein & Simple Swaps
- Stir in a spoonful of soft butter beans or white beans near the end for extra plant protein and creaminess.
- Swap red lentils for a white-bean stew for a thicker, creamier one-pot option.
- Use baby spinach or pre-chopped kale as quick greens that wilt in minutes.
Serving ideas
- Top with plain yogurt or mashed avocado for a gentle, creamy garnish.
- Serve with a small scoop of rice or a slice of soft bread for a more filling meal.
- Garnish with fresh parsley or cilantro for brightness.
Storage and Leftovers
Fridge
Cool to room temperature, then store in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove with a splash of water or broth.
Freezer
This soup freezes well in meal-sized portions; leave a little extra liquid before freezing and thaw overnight in the fridge before reheating.
Reheating
Reheat slowly on the stovetop with a splash of broth or water, stirring until warmed through and adjusting seasoning before serving.
Conclusion
Give this lentil and vegetable soup a try for a small, comforting meal that’s both filling and gentle. It’s easy to make in one pot and yields a soft, spoon-friendly texture ideal for one or two servings.
The recipe is flexible—adjust liquid, mash for extra creaminess, or add beans for protein—so you can tailor it to suit digestion, appetite, and flavor preferences.
FAQ
Can I use green or brown lentils instead of red?▶
Yes. Green or brown lentils hold their shape more and take longer to cook. Add about 5–10 extra minutes and simmer until tender, and expect a firmer texture than red lentils.
Is this soup good for freezing?▶
Yes. Freeze in meal-sized portions and leave a little extra liquid so it thaws and reheats easily. Thaw overnight in the fridge before gently reheating on the stove.
