Garden Vegetable Lentil Soup
A hearty, wholesome soup packed with vegetables, lentils, herbs, and tomatoes. This recipe fits well within your High Power philosophy by emphasizing whole, minimally processed ingredients while remaining flavorful and satisfying.
Servings 8 people
Calories 210kcal
Ingredients
- 2 tbsp avocado oil or extra virgin olive oil
- 1 medium onion diced
- 3 celery stalks diced
- 3 carrots diced
- 1 zucchini diced
- 8 oz mushrooms sliced
- 3 cloves garlic minced
- 1 tsp sea salt adjust to taste
- ½ tsp black pepper
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1 tsp smoked paprika
- ½ tsp ground cumin optional
- 1 bay leaf
- 1½ cups dry brown or green lentils rinsed
- 1 14.5 oz can diced tomatoes (no added sugar preferred)
- 6 cups low-sodium vegetable broth
- 2 cups chopped fresh spinach or kale
- 2 tbsp fresh parsley chopped
- 1 tbsp lemon juice
Instructions
Sauté the Vegetables
- Heat the oil in a large Dutch oven or soup pot over medium heat.
- Add:
- onion
- carrots
- celery
- Cook for about 6–7 minutes until softened.
- Stir in:
- mushrooms
- zucchini
- garlic
- Cook another 3–4 minutes.
Add Seasonings
- Mix in:
- thyme
- oregano
- smoked paprika
- cumin
- salt
- pepper
- bay leaf
- Cook for about 30 seconds until fragrant.
Simmer
- Add:
- lentils
- diced tomatoes
- vegetable broth
- Bring to a boil.
- Reduce to a gentle simmer.
- Cover partially and cook 30–35 minutes until the lentils are tender.
Finish
- Remove the bay leaf.
- Stir in spinach and cook 2–3 minutes until wilted.
- Add:
- parsley
- lemon juice
- Taste and adjust seasoning.
Notes
Key Vitamins & Minerals (Approximate)
- Vitamin D: 0 mcg (0%)
- Calcium: 70 mg (6%)
- Iron: 4 mg (20%)
- Potassium: 650 mg (15%)
Ingredient Functionality
- Lentils: Provide plant-based protein, fiber, and a hearty texture.
- Carrots & Celery: Build sweetness and depth of flavor.
- Mushrooms: Contribute savory umami notes.
- Spinach: Adds color and additional vitamins and minerals.
- Lemon Juice: Brightens the finished soup and balances the richness.
- Herbs & Spices: Add complexity without relying on excess sodium.
Storage
- Refrigerator: Up to 5 days in an airtight container.
- Freezer: Up to 3 months.
- Reheating: Warm gently on the stovetop or microwave. Add a splash of broth if the soup thickens during storage.
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Suggested High Power Variations
- Add 8–12 oz diced cooked chicken breast for additional protein.
- Stir in 1–2 scoops unflavored collagen peptides after cooking (avoid boiling after adding).
- Add cauliflower rice for extra vegetables with minimal calories.
- Increase mushrooms for a richer, heartier texture.
- Garnish with freshly grated Parmesan if desired.
