Veggie Lentil Soup

Whew! A laid back weekend made for a busy Monday morning.

Started the day off with a tasty egg/egg white sandwich on a whole wheat english muffin with a little smear of apricot jam (sounds weird but totally delicious)

With a tasty breakfast in my belly it was time to head to the grocery store to pick up a couple of items for my meal plan this week. I thought I was being clever going out with a full stomach, my meal plan, and grocery list – but I was a sucker for some of the sales they had going on at Safeway, and I had a few items not on the list make their way into my cart (I didn’t even realize Safeway started carrying Kodiak Cakes! So excited for breakfast this week!)

Some of my buys went into this tasty and hearty creation.

Veggie Lentil Soup

Nothing beats a rich and hearty bowl of warm soup when the temperatures start to cool down – it’s even better when you only have to clean one pot when you’re done! There’s no real rhyme or reason on which veggies to include in this soup – the spinach and asparagus were on their last leg in the fridge so just use what ever you have one hand (mushrooms, peppers, peas, etc)

Yield: 8 portions

Prep Time: ~10 minutes

Cook Time: ~40-45 minutes


2 T olive oil

~1 c onion – fine chop

1/2 c carrot – fine chop           *for these vegetables you’re looking for a 2:1:1 ratio*

1/2 c celery – fine chop

2 cloves garlic – smashed

1 lb of lentils – rinsed

1 can (~14 oz) diced tomatoes

2 qt veggie stock

1 bunch of asparagus

1 bag of spinach

Salt, Pepper, Cumin, Coriander to taste (or whatever blend of seasonings you have on hand)


1. In a large stock pot or dutch oven, heat olive oil over medium heat. Once warm add onion, celery, and carrot and cook until the onion is translucent (~5 minutes) If you are adding any heartier vegetables like peppers, portabello mushrooms, etc add to pot during this step as well.

2. Once the veggies are cooked, add the lentils, tomatoes, and stock.

3. Season and bring to a boil. When the soup reaches a boil, lower the temperature, cover and cook for 30 minutes.

4. After 30 minutes add the asparagus (or other quick cooking vegetables you may want to add i.e. peas or broccoli) and cook another 10-15 minutes.

5. Turn off the heat, add spinach (or any dark leafy greens you have on hand), and stir to wilt the greens.

6. Taste and adjust seasoning if necessary.

This soup is a perfect way to sneak in some extra fiber and serving of veggies into your diet. I will be serving this tasty soup with some natural chicken sausage flavored with tomato, basil, and mozzarella for an added kick of protein and crusty sourdough bread. Yum!

What soups are you guys making this season? I’ve been craving some spicy chili recently so that might be simmering in the kitchen this weekend.


About fitfoodnerd

Attempting a balance of clean eats, fitness, and a post grad real life job. #puttingonmybiggirlpants

Posted on December 12, 2011, in Uncategorized and tagged , , . Bookmark the permalink. Leave a comment.

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