Hearty Lentil & Vegetable Soup

Instructions

1. Warm the olive oil in a large pot over medium heat. Add the onion, carrots and celery and cook for 6–8 minutes, stirring now and then, until softened.

2. Add the garlic, cumin, smoked paprika and thyme. Stir for about 1 minute, until fragrant.

3. Add the rinsed lentils, diced tomatoes with their juice and the vegetable broth. Stir and bring to a boil.

4. Lower the heat, cover partially and simmer for 25–30 minutes, until the lentils are tender.

5. Stir in the spinach or kale and cook for 2–3 minutes more, until wilted.

6. Turn off the heat and stir in the lemon juice. Taste, then season with pepper and only a small pinch of salt if needed.

7. For a thicker, creamier texture, blend about one-third of the soup with an immersion blender or in a blender (let it cool slightly first), then stir it back in.

Why It's a Good Choice After 50

Lentils are a plant-based source of protein and fiber, and they are naturally low in fat. Using low-sodium broth and no-salt-added tomatoes keeps this soup much lower in sodium than most canned soups.

• Plant protein and fiber in every bowl, which supports healthy digestion.
• Budget-friendly and pantry-based — dried lentils keep for months.
• Big batch, many meals — freeze portions for days when you don't feel like cooking.
• Soft texture that can be blended smooth if you prefer.

Tips & Easy Swaps

• Red lentils cook faster (about 15–20 minutes) and break down into a thicker soup.
• Add a diced potato or sweet potato with the lentils for an even heartier bowl.
• Top with a spoonful of plain Greek yogurt and a drizzle of olive oil.

Storage & Leftovers

Cool the soup within 2 hours of cooking. Refrigerate for up to 4 days or freeze in single-serving containers for up to 3 months. The soup thickens as it sits; thin with a little water or broth when reheating.