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Hearty Vegetable Lentil Soup

This hearty vegetable lentil soup recipe is dedicated to those nights you’re craving a little touch of comfort. It is a hearty comfort food with all the health benefits to go with it.  The exciting part about this recipe is that you can throw in any vegetables in your arsenal.  You’re going to want to keep the tomatoes and potatoes to keep that texture, but feel free to add anything you think might taste good! We chose zucchini and carrots because that’s what we happened to have in our fridge, but get creative with it!

Think about enjoying a thick bowl of this on a cold winter night after a long day. Yum! This is one of our longer recipes, but let me tell you it is well worth it! We’re starting this one off by sautéing onions and garlic in curry powder for about two minutes over medium heat.  Next, add two cups of water, tomato sauce, lentils, carrots, tomato, and potato into the pot.  Cook this mix on low-medium heat for twenty minutes with the lid on.  Finally, add your zucchini, a cup of water, and cook on low-medium heat for another fifteen minutes until lentils are tender.  Top it off with some salt and cayenne pepper before enjoying.  

The benefits to this dish are endless.  Lentils are a great source of plant-based protein, fiber, they have a low glycemic index (meaning they keep your blood sugars in check). They are also naturally low in fat and sodium. They are super rich in folate and iron and are also an excellent source of potassium, calcium, zinc, niacin, and vitamin K.  This dish is loaded with nutrients from the lentils plus the many nutrients from all the vegetables.  Carrots offer vitamin A, while zucchini is a great source of magnesium, potassium, vitamin A, vitamin C, and calcium.  With this dish, you’re getting the whole nutrient schebang.

Pair this soup with a side of grains such as brown rice, quinoa, or farro! What’s your favorite grain? Let us know how your soup turns out! Xo


Hearty Vegetable Lentil Soup
Servings: 2
  • 3 cups of water
  • 1 medium tomatoes cubed
  • 1 cup of zucchini chopped
  • 1 cup of cooked brown rice*
  • ½ cup of tomato sauce
  • ½ cup of dry lentils
  • 2 teaspoons of curry powder
  • 1 tablespoon of olive oil
  • 2 small carrots chopped
  • 1 small potato cubed
  • ¼ onion chopped
  • 3 cloves of garlic chopped
  • Salt and cayenne pepper to taste
  1. In a pot, heat olive oil and sauté onions, garlic, and curry powder for 2 minutes.
  2. Add 2 cups of water, tomato sauce, lentils, carrots, tomato, and potato to the pot.
  3. Cook on low-medium heat for 20 minutes with the lid on.
  4. Add zucchini, 1 cup of water, and cook on low heat for another 15 minutes until lentils are tender.
  5. Season with salt and cayenne pepper to taste. Enjoy with a side of brown rice.
  6. *NOTE: 1/2 cup of raw brown rice cooked in 1 cup of water for 25-30 minutes. Follow package instructions.

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14 Comments on Hearty Vegetable Lentil Soup

  1. Avatar
    January 9, 2016 at 6:33 am (5 years ago)

    This type of soup also tastes great with chickpeas and/or other assorted beans. I even add a bit of barley sometimes 🙂

    • Avatar
      January 23, 2016 at 6:43 pm (5 years ago)

      Made for lunch- substituted black beans and left out the spices (just my preference)) and it was fabulous on this blizzard of a day. Thanks!

      • Wendy
        January 24, 2016 at 9:49 pm (5 years ago)

        yassss! we’re all about making these recipes yours, so this makes us happy to hear!

  2. Avatar
    Pat Coleman
    January 11, 2016 at 12:10 am (5 years ago)

    I’m looking forward to trying vegetarian dishes even if don’t go vegan all the way.

  3. Avatar
    January 11, 2016 at 10:24 pm (5 years ago)

    If you’re a person that suffers from heart burn/acid reflux, is there an ingredient you suggest other than tomato sauce?

    • Wendy
      January 12, 2016 at 12:01 am (5 years ago)

      try a roasted red pepper sauce- can be made by roasting red peppers, taking out the seeds and stem, and blending with a touch of water. Happy cooking!

  4. Avatar
    January 13, 2016 at 4:07 pm (5 years ago)

    I’m going to make this next week. I do have a question on the curry powder. Curry powder’s ingredients vary from person to person, so what ingredients does your curry powder have?

    • Wendy
      January 31, 2016 at 3:04 pm (5 years ago)

      Cumin, Turmeric, Coriander, Chile Pepper, Mustard, Cardamom, Ginger, Cloves, Nutmeg, Red Pepper, Cinnamon, Black Pepper, & Saffron

  5. Avatar
    January 15, 2016 at 10:05 pm (5 years ago)

    How long do you think this keeps for? Have you ever tried freezing and reheating?

    • Wendy
      January 16, 2016 at 9:37 pm (5 years ago)

      5-7 days- but yes you can definitely freeze and then reheat!

  6. Avatar
    Cassie Tran
    January 23, 2016 at 8:54 pm (5 years ago)

    I LOVE eating warm foods in the winter and the fall. Lentil and veggie soups have to be one of my favorites!

  7. Avatar
    September 25, 2016 at 7:38 pm (4 years ago)

    Mine was a lot different, but this is a great way for me to use the last of any vegetables in the fridge. I made the side of rice too. another good idea. Thanks

  8. Avatar
    March 7, 2018 at 2:58 am (2 years ago)

    Okay so I made this and tweaked it a bit based on what I had in my fridge! I omitted the zucchini and added celery instead. I also added a can of black beans and an extra 1/2 cup of tomato sauce for a thicker consistency. I also added some berbere for good measure lol. I ate it with naan because I had some in the freezer and mannnn! It’s so yummy and flavorful!!

    • Wendy
      March 7, 2018 at 4:46 pm (2 years ago)

      Hahahaha okay, so you basically made a whole new recipe! That sounds absolutely delicious. Happy to hear it inspired a yummy dish!


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