Description
A cozy, nourishing vegan soup combining zucchini and lentils for a silky texture and hearty flavor, perfect for winter meals.
Ingredients
Scale
- 1 cup (200g) green or brown lentils, rinsed
- 2 medium fresh zucchini, diced
- 1 large yellow onion, chopped
- 3 garlic cloves, minced
- 2 medium carrots, diced
- 2 celery stalks, chopped
- 6 cups (1.4 liters) vegetable broth (low-sodium preferred)
- 1 can (14 oz / 400g) diced tomatoes (optional)
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- Salt and black pepper, to taste
- 1 tablespoon fresh lemon juice
- A handful fresh parsley or cilantro, chopped (for garnish)
Instructions
- Rinse and dice the zucchini, carrots, celery, and onion. Mince the garlic cloves.
- Heat 2 tablespoons of olive oil in a large heavy-bottomed pot over medium heat. Add the chopped onion, carrots, and celery. Cook for 5-7 minutes until the veggies soften and the onion turns translucent, stirring occasionally.
- Add the minced garlic, ground cumin, smoked paprika, and dried thyme. Stir for about 1 minute until fragrant.
- Add the rinsed lentils, vegetable broth, and diced tomatoes (if using). Stir to combine. Bring the mixture to a boil, then reduce heat to a simmer and partially cover with a lid.
- Simmer the soup for 25-30 minutes, stirring occasionally, until lentils are tender but not mushy. Add broth or water if soup thickens too much.
- Stir in the diced zucchini and continue simmering for another 10 minutes until zucchini is soft but still holds some texture.
- Optional: Use an immersion blender to blend about half the soup for a creamy texture with some lentil chunks remaining. Alternatively, carefully blend in batches using a regular blender and return to the pot.
- Season with salt, black pepper, and fresh lemon juice to taste. Stir in chopped parsley or cilantro just before serving.
Notes
Soak lentils for 20 minutes beforehand for more even cooking. Blend only half the soup for a creamy texture with some lentil chunks. Add lemon juice and fresh herbs after reheating leftovers to brighten flavors. Use red lentils for a softer texture and reduce simmering time to 15 minutes before adding zucchini. Roasting vegetables before sautéing adds richer flavor but increases prep time.
- Prep Time: 15 minutes
- Cook Time: 30-40 minutes
- Category: Main Course
- Cuisine: Vegan, Plant-Based
Nutrition
- Serving Size: 1 cup (approximate)
- Calories: 250
- Sugar: 6
- Sodium: 300
- Fat: 5
- Saturated Fat: 0.7
- Carbohydrates: 40
- Fiber: 10
- Protein: 15
Keywords: zucchini lentil soup, vegan soup, healthy soup, winter meals, plant-based, gluten-free, easy soup recipe