Mediterranean

Lentil Vegetable Soup with Cumin Oil

A budget-friendly lentil vegetable soup finished with fragrant cumin oil for a pantry dinner that still has character.

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Lentil Vegetable Soup with Cumin Oil

Lentil soup can be plain if everything just simmers together.

This version builds flavor with softened vegetables and finishes with a quick cumin oil that blooms spices right before serving.

Brown or green lentils hold their shape and give the soup a satisfying texture.

A small amount of crushed tomato adds body without making it taste like tomato soup.

The soup is useful for lunches because it keeps and freezes well.

Add greens at the end if you want more color, or keep it simple and serve with bread.

For another recipe in this seed collection, try Coconut Chickpea Curry with Spinach or Creamy Mushroom Wild Rice Soup.

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Directions

  1. Warm 2 tablespoons olive oil in a large pot over medium heat.
  2. Add onion, carrot, and celery and cook for 7 minutes, until softened.
  3. Stir in garlic, lentils, crushed tomatoes, broth, 1 teaspoon salt, and 1 teaspoon cumin.
  4. Simmer uncovered for 30 to 35 minutes, until the lentils are tender.
  5. Warm the remaining olive oil with the remaining cumin in a small skillet for 30 seconds.
  6. Fold spinach into the soup until wilted.
  7. Serve with cumin oil spooned over each bowl.

Nutrition

Nutrition Information

Estimated per serving: 300 calories, 16 g protein, 43 g carbohydrates, 8 g fat.

Variations

Recipe Variations

- Add diced potatoes with the lentils.
- Finish with lemon juice for brightness.
- Use kale instead of spinach and simmer 3 minutes longer.

Notes

  • Do not use red lentils unless you want a softer, thicker soup.
  • Add water or broth if the soup gets too thick.
  • Freeze without the spinach for the best reheated texture.

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