Go Back
–+ servings
Lentil Budget Soup

Comforting Lentil Budget Soup for Hearty Weeknight Dinners

This Lentil Budget Soup is a hearty, vegan dish perfect for chilly evenings, offering a satisfying and nutritious meal.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Italian
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 1 cup green lentils packed with protein
  • 2 tablespoons olive oil can use vegetable oil
  • 1 onion chopped, yellow or white
  • 3 garlic cloves minced
  • 1 carrot diced
  • 4 cups vegetable broth or chicken broth
  • 1 can diced tomatoes 14.5 ounces
  • 2 tablespoons tomato paste intensifies flavor
  • ½ teaspoon red pepper flakes adjust to taste
  • 1 teaspoon dried oregano or fresh, use 3 times more
  • ¼ cup fresh parsley chopped, adds freshness
  • salt to taste
  • pepper to taste

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions for Lentil Budget Soup
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat for 1-2 minutes.
  2. Add one chopped onion and sauté for 4-5 minutes until soft and translucent.
  3. Stir in 3 minced garlic cloves and one diced carrot, cooking for another 2-3 minutes.
  4. Introduce 2 tablespoons of tomato paste and stir for 1-2 minutes.
  5. Pour in one can of diced tomatoes and 4 cups of vegetable broth, then stir in 1 cup of green lentils.
  6. Sprinkle in 1 teaspoon of dried oregano and ½ teaspoon of red pepper flakes; season with salt and pepper to taste.
  7. Reduce the heat to low and let the soup simmer uncovered for 25-30 minutes, stirring occasionally.
  8. Taste the soup and adjust the seasoning; add more broth or water if too thick.
  9. Just before serving, stir in ¼ cup of freshly chopped parsley.
  10. Ladle the soup into bowls and serve with additional parsley and a drizzle of olive oil if desired.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 15gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 800mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 180IUVitamin C: 35mgCalcium: 4mgIron: 15mg

Notes

Serve with crusty bread or a light salad for a complete meal. Refrigerate leftovers for up to 5 days or freeze for 3 months.

Tried this recipe?

Let us know how it was!