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Lentils are one of the most powerful foods you can eat — rich in plant-based protein, fiber, and iron. This thick, nourishing soup is loaded with vegetables and greens to support digestion, sustained energy, and long-term health. Easy to make with a food processor and built for meal prep — freeze half, eat all week, or share with a friend.

Prep Time   |

15 minutes + 40 minutes cook

Servings  |

8–10

Meal Type  |

,

Ingredients

  • Water or olive oil, 4 Tbsp
  • Garlic, 4 cloves or 2 tsp minced garlic
  • Red onion, 1 medium
  • Carrots, 8 large
  • Celery, 8 stalks
  • Cremini mushrooms, 12–16 oz
  • Baby potatoes, 3 cups
  • Vegetable broth, 8-10 cups
  • Fresh rosemary or thyme, 4–6 sprigs (or a mix)
  • Green or brown lentils, 2 cups
  • Sea salt, 1 tsp
  • Black pepper, 1 tsp
  • Kale or collard greens, 4 cups
  • Organic tomato paste, 1 Tbsp (optional)

Instructions

  • Chop the vegetables
    • Use your food processor to make this easy — just a few quick pulses per vegetable, you want a small dice not a purée.
  • Build the base
    • Add water or oil to a large pot and heat to medium.
    • Stir in the onion and garlic.
    • Cook 3–5 minutes while you chop the carrots.
  • Add vegetables one at a time
    • Pulse the carrots and add them straight to the pot.
    • Then pulse the celery and add that in.
    • Then the mushrooms. You're building the pot as you chop — no need to wait.
    • Add a splash of water as needed to keep things from sticking.
    • Stir everything together and cook 3–5 minutes until the mushrooms have softened and released their moisture.
  • Add broth and lentils
    • Add the broth, lentils, and full sprigs of herbs.
    • Bring to a boil, then reduce heat and simmer 25–30 minutes until lentils are tender.
  • Finish the soup
    • Remove the herb sprigs.
    • Stir in the greens and cook 5 minutes until wilted.
    • Season with salt and pepper to taste.
    • Add more broth if you prefer a thinner soup.

What's in this meal?

Beans · Veggies · Leafy Greens · Spices & Herbs

Fiber: 14–16g

|

Protein: 14–16g

|

Plant variety: 11

Nutrition info is approximate and based on common whole food ingredients. It depends on your ingredient choices and add-ins, so use it as a general guide—not a strict count. Focus on variety, fiber, and flavor, not perfection.

Why This Recipe Works

  • Lentils are one of the most nutrient-dense legumes — high in protein, fiber, and iron
  • The food processor does the hard work, making this approachable for any skill level
  • Building the soup in stages creates a deeper, more developed flavor
  • Mushrooms add a meaty, savory depth without any animal products
  • A big batch means one cooking session feeds you all week

Swap It + Smart Tips

    • No cremini mushrooms? Use white button or portobello
    • Swap kale or collard greens for spinach — just add it at the very end as it wilts quickly
    • Use garlic-infused oil instead of fresh garlic for a milder flavor
    • Any sturdy potato works — Yukon gold or red potatoes hold up well
    • Low sodium broth is recommended so you can control the salt yourself
    • Dried herbs work in a pinch — use 1 tsp dried rosemary or thyme in place of fresh sprigs

    Pro Tip

    This soup thickens as it sits. If reheating leftovers, add a splash of broth or water to loosen it back up and taste for seasoning before serving.

    Why It Matters

    For You:

    Lentils are one of the most powerful foods you can eat — rich in plant-based protein, fiber, and iron. Combined with a rainbow of vegetables and leafy greens, this soup supports digestion, sustained energy, and long-term health. Eating a wide variety of plants in a single meal is one of the simplest things you can do for your gut microbiome.

    For the Planet:

    Lentils are one of the most environmentally friendly crops on the planet — they require very little water and naturally restore nitrogen to the soil. A plant-based soup like this has a fraction of the carbon footprint of a meat-based meal, and making a big batch means less packaging, less waste, and fewer trips to the store.

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