Vegetable Loaded Lentil Soup

Prep Time15 minsCook Time30 minsYields6 ServingsCategory
 2 tbsp olive oil
 1 small onion, diced
 2 large carrots, peeled and chopped
 2 zucchini, chopped
 5 cloves garlic, minced
 2 tsp cumin, ground
 ½ tsp thyme, dried
 2 (15 oz.) cans fire roasted diced tomatoes
 ½ cup dried green lentils
 4 cups vegetable broth
 3 cups water
 1 tsp salt
 1 tsp pepper
 ½ tsp red pepper flakes
 2 cups kale, ribs removed and chopped

Dice onion.


Peel and chop carrots/chop zucchini.


Mince garlic.


Remove ribs of kale and chop.


Heat olive oil in a large stock pot over medium heat. Add the onions and carrots, cook stirring often, until onion becomes tender and translucent.


Add zucchini and sauté and addition 3 minutes.


Add the garlic, cumin, and thyme. Cook until fragrant. Add fire roasted
tomatoes and lentils, then pour in vegetable broth and water. Season
with salt, pepper and red pepper flakes.


Bring soup to a boil, then turn down to a gentle simmer. Cook for 30
minutes, until the lentils are tender.


Transfer 3 cups of soup into a blender or food processor (make sure to
get an even mixture of veggies and broth). Puree mixture until smooth.


Add pureed soup back into the pot and add kale. Cook until wilted.

Nutrition Facts

Servings 6

Share this Recipe!

Grilling this Summer?

Get our new eBook, and learn about the benefits of grilling healthy, and how to avoid harmful ultra-processed foods.

Recent Recipes

Eggplant and Couscous

Eggplant and Couscous

Eggplants, also known as aubergines, offer several health benefits because of their nutrient content and unique phytonutrient profile. Eggplants contain antioxidants such as Vitamin C and E, are rich in dietary fiber that promotes the growth of beneficial gut bacteria and is a low calorie, low carbohydrate food. Plus, they are easy to grill, roast, sauté or bake making them a versatile vegetable. Couscous is widely consumed in several Mediterranean countries. It is a complex carbohydrate, meaning it’s digested slowly when compared to white bread or sugar. It is a great source of fiber and a valuable source of plant-based protein which is important for weight loss, muscle repair, and overall health. We hope you enjoy this recipe. PS: it’s a great leftover dish too.

Grilled Chicken and Hummus in Pita (Pargiyot)

Grilled Chicken and Hummus in Pita (Pargiyot)

“Pargiyot” also known as spatchcock chicken, comes from Hebrew, and it is a culinary technique rather than a specific dish. This method of preparing chicken allows for even and faster cooking time plus its’ cooking versatility: grill, roast or pan-sear.

This chicken and hummus on pita recipe is a delicious and traditional dish in the Middle East and packed with the health benefits of the Mediterranean Meal Plan.

Enjoy the health benefits of heart healthy fats, high fiber and protein.

Grain-free Vegan Banana Nut Muffins

Grain-free Vegan Banana Nut Muffins

This wholesome muffin recipe will be a favorite! They make for a perfect snack or breakfast

If you are looking for a Non-Vegan option, use 1 regular egg. For a fun Fall muffin, replace the banana with pumpkin puree for Pumpkin Nut Muffins. Keep in mind that pumpkin is not as sweet as ripe bananas so you might need some extra coconut sugar. Looking for more protein? Add a scoop of pea or whey to the mix!