Lentil soups are a great way to add more fiber and plant-based protein to your week and stretch your grocery budget.

Yes, there are canned versions of lentil soup in the grocery store, but they can be full of sodium and expensive.  Instead try making your own with this simple recipe that’s quick and easy to make.

Good in so many ways

Am I a fan of lentils and lentil soups? Absolutely!  I covered in another post why lentils are good for your health, the planet, and your wallet in another post.  Besides those reasons, I love a good homemade lentil soup because it’s so versatile.

I’ve given you a simple recipe below, but don’t stop there!  There are so many variations you can make simply by changing or adding one or more ingredients.

To be honest, in my house I always start with the basics (lentils and some type of liquid) and then it goes from there depending on what I have on hand and who I’m making it for.  The vegetables and spices vary. Sometimes I’ll use a broth or stock instead of water.  Sometimes my husband will convince me to add a little bit of meat such as locally smoked bacon.  Sometimes I decrease the liquid to make it more of a stew.

Freeze lentil soup!

One of my top tips for how to eat healthy when you’re busy to build your stash!  The homemade lentil soup below freezes beautifully and keeps its quality for several months.  That means after a long day you can come home and quickly defrost and heat a nutritious meal for far less than you’d spend on takeout, a frozen meal, or something from a bag, box or can.

If you freeze your soup in single portions, you could also take it with you for a healthy lunch.  Imagine being able to open your freezer, grab your soup, and know that a good portion of your lunch is already figured out.  Wouldn’t that make your evening or morning easier?!

An easy and quick recipe for lentil soup

From start to finish, including cooking time, this soup takes under an hour to make, so it’s quick to make.

Ingredients
2 teaspoons olive oil
1 large onion, diced
2 cloves garlic, chopped (optional)
1 stalks celery, diced
3 large carrots, diced
1 teaspoon paprika (optional)
1 cup tomato sauce of your choice
6 cups water
2 cups dry lentils

Heat oil in large pot on medium high heat.

Add onions, garlic, and celery. Sauté for a few minutes until they start to soften.

Add paprika and stir for about 30 seconds.  (Don’t let the paprika burn.)

Add carrots, sauce, water, and lentils.

Cover and bring to a gentle boil.

Reduce heat to simmer. Cook for 35 to 45 minutes. Taste and adjust seasonings as needed. The taste of your soup will vary depending on which spaghetti sauce you used. You may want to add Worcestershire sauce, salt and pepper, or your favorite hot sauce.

Nutrition Facts:
Servings ~8
Serving size: 1 cup
Calories: 217
Carbohydrates: 39 grams
Fiber: 7 grams
Protein: 13 grams

Want more vegetable tips and recipes?

As a registered dietitian nutritionist, I love helping people find more ways to enjoy the health benefits that come from eating more vegetables.  Visit “Vegetable Tips and Recipes” to see more ideas.