Hearty Lentil and Potato Soup Recipe

There’s nothing quite like a bowl of Hearty Lentil and Potato Soup to warm you up on a chilly day. This nourishing soup combines the earthy flavors of lentils with the heartiness of potatoes, all simmered together in a savory broth with aromatic spices. It’s a comforting and satisfying meal that’s perfect for vegetarians, vegans, and anyone looking for a healthy and hearty dish. Whether served on its own or with a side of crusty bread, this soup is sure to become a staple in your meal rotation.

Why You’ll Love Hearty Lentil and Potato Soup

• Nutrient-Dense: Packed with lentils, potatoes, and vegetables, this soup provides a well-rounded mix of fiber, protein, and essential vitamins and minerals.

• Budget-Friendly: Lentils and potatoes are both affordable ingredients, making this soup an excellent choice for anyone on a budget.

• Versatile: This recipe is perfect for customizing. Add extra veggies, switch up the spices, or include your favorite herbs to create a unique version of this hearty soup.

• Easy to Make: With just a few simple ingredients, you can have a delicious, nutritious soup ready in under an hour. It’s the perfect comfort food for busy weeknights.

Key Ingredients for Hearty Lentil and Potato Soup

This soup is made with simple, wholesome ingredients that come together to create a flavorful and satisfying dish. Here’s what you’ll need:

• Lentils: Lentils are the star of this soup, providing protein, fiber, and iron. You can use green lentils, brown lentils, or red lentils (although red lentils cook faster and break down more).

• Potatoes: Potatoes give the soup its hearty texture and are a great source of carbohydrates, fiber, and vitamin C. Use russet or Yukon Gold potatoes for best results.

• Vegetables: A mirepoix of onions, carrots, and celery serves as the flavor base of the soup. These aromatics add depth and sweetness to the dish.

• Garlic: Garlic enhances the overall flavor profile and adds a subtle richness to the broth.

• Spices: A combination of cumin, oregano, and ground coriander creates a savory and earthy base for the soup. You can also add turmeric for a warm, golden color and a hint of earthiness.

• Broth: Vegetable broth provides a rich, savory base for the soup. You can also use chicken broth if you’re not following a vegetarian or vegan diet.

• Herbs: Fresh parsley adds a pop of color and freshness to finish the soup.

How to Make Hearty Lentil and Potato Soup

Making this Hearty Lentil and Potato Soup is easy and straightforward. With just a few steps, you’ll have a delicious, filling soup to enjoy. Follow these simple instructions:

1. Sauté the Aromatics
   Heat 1 tablespoon of olive oil in a large pot over medium heat. Add diced onions, carrots, and celery to the pot. Cook for about 5 minutes, stirring occasionally, until the vegetables begin to soften.

2. Add the Garlic and Spices
   Stir in the minced garlic, cumin, ground coriander, and oregano. Cook for another 1-2 minutes, until the spices become fragrant.

3. Add the Potatoes and Lentils
   Add the chopped potatoes and lentils to the pot, stirring to combine. Make sure the vegetables and lentils are well coated with the spices.

4. Pour in the Broth
   Add 4 cups of vegetable broth and 2 cups of water (or more broth for a richer flavor). Stir everything together, then bring the mixture to a boil.

5. Simmer the Soup
   Once boiling, reduce the heat to low and cover the pot. Let the soup simmer for 30-40 minutes, or until the lentils and potatoes are tender. Check the soup occasionally and add more water or broth if necessary.

6. Finish with Fresh Herbs
   Once the soup is cooked, stir in fresh parsley and taste for seasoning. Add salt and pepper to taste.

7. Serve and Enjoy
   Ladle the soup into bowls and serve hot. Pair with a side of crusty bread for the ultimate comfort meal.

Tips for Making Hearty Lentil and Potato Soup

To make sure your Hearty Lentil and Potato Soup is as delicious and satisfying as possible, consider these helpful tips:

The Best Lentils for Soup

While you can use different types of lentils for this recipe, the best lentils for this soup are green or brown lentils. These lentils hold their shape well when cooked, creating a nice texture for the soup. Red lentils cook faster but tend to break down more, resulting in a thicker, more puree-like consistency. You can experiment with different types of lentils depending on your texture preference.

• Green Lentils: These lentils hold their shape well, making them ideal for soups that require a bit of texture.

• Brown Lentils: Similar to green lentils but a bit softer, they also maintain their shape in soups.

• Red Lentils: These break down more easily and create a smoother, thicker soup.

How to Prep the Potatoes

For the best results, cut the potatoes into uniform ½ to ¾-inch pieces. This ensures that the potatoes cook evenly and at the same rate as the lentils. Using small potatoes, like Yukon Gold or red-skinned potatoes, is ideal because they break down less and provide a creamier texture.

• Avoid Russet Potatoes: While russet potatoes can be used, they tend to break apart more easily, which can affect the texture of the soup.

Sautéing the Aromatics

When sautéing the onions, carrots, and celery, make sure to cook them until they are softened and starting to brown. This step helps to build a deep flavor foundation for the soup. Don’t rush this process—it’s important for developing the savory base of the soup.

• Tip: If the aromatics start to dry out during cooking, add a splash of water, 1 tablespoon at a time, to keep them from burning.

Browning the Tomato Paste

One of the key steps in this recipe is browning the tomato paste. This step adds a mellow, savory richness to the soup by allowing the natural sugars in the paste to caramelize. If you skip this step, the tomato paste may remain acidic, which could affect the overall flavor.

• Tip: Sauté the tomato paste for 5-6 minutes until it begins to darken and becomes fragrant. This brings out the sweetness and depth in the tomato paste.

Adjusting the Spice Level

This soup has a savory, earthy flavor with just a hint of warmth from the spices. However, you can adjust the spice level to suit your tastes:

• Add More Heat: If you prefer a spicier soup, add 1/2 teaspoon of cayenne pepper or a pinch of red pepper flakes when sautéing the spices.

• Milder Flavor: For a milder soup, reduce the amount of cumin and ground coriander.

How to Store Leftovers

Hearty Lentil and Potato Soup is an excellent make-ahead meal. You can store the leftovers in the refrigerator or freeze them for later.

• Refrigeration: Allow the soup to cool to room temperature, then transfer it to an airtight container. It will keep in the refrigerator for up to 5 days. When reheating, you may want to add a splash of water or broth to loosen it up.

• Freezing: This soup freezes wonderfully. Let the soup cool completely, then transfer it to freezer-safe containers. It will stay fresh in the freezer for up to 3 months. To reheat, let it thaw overnight in the fridge, then warm it on the stove.

Nutritional Benefits of Hearty Lentil and Potato Soup

This Hearty Lentil and Potato Soup is not only comforting and flavorful, but it also offers a variety of nutritional benefits that make it a great addition to your diet. Let’s break down the key nutrients in this dish and see why it’s a healthy option for everyone.

Lentils: A Plant-Based Protein Powerhouse

Lentils are one of the best sources of plant-based protein. They are also rich in dietary fiber, which helps with digestion and keeps you feeling full longer. Here are some benefits of including lentils in your diet:

• High in Protein: Lentils provide about 18 grams of protein per cup, making them a great substitute for meat.

• Rich in Fiber: With approximately 15 grams of fiber per cup, lentils aid in digestive health and help regulate blood sugar levels.

• Packed with Iron: Lentils are an excellent source of iron, a vital mineral for transporting oxygen in the blood and supporting overall energy levels.

• Low in Fat: Lentils are virtually fat-free, making them an excellent option for those looking to maintain a healthy weight.

Potatoes: A Source of Essential Nutrients

While potatoes often get a bad rap due to their carbohydrate content, they are actually a nutrient-dense vegetable when prepared properly. Potatoes are high in fiber, vitamin C, and potassium:

• Rich in Vitamin C: Potatoes are a great source of vitamin C, which supports immune function and helps with the absorption of iron.

• High in Potassium: Potatoes provide about 600 mg of potassium per medium potato, which helps regulate blood pressure and supports heart health.

• Contains Antioxidants: Potatoes contain antioxidants, including flavonoids and carotenoids, which help reduce inflammation and oxidative stress in the body.

Garlic: A Powerful Health Boost

Garlic adds more than just flavor to the soup. It has numerous health benefits, including:

• Immune-Boosting Properties: Garlic has been shown to boost the immune system, helping the body fight off infections.

• Anti-Inflammatory: Garlic has anti-inflammatory properties that can help reduce the risk of chronic diseases.

• Supports Heart Health: Garlic can help reduce blood pressure and improve cholesterol levels, which are essential for maintaining a healthy heart.

Carrots, Celery, and Onion: Vegetables Full of Nutrients

These vegetables form the classic mirepoix base for the soup, adding both flavor and nutrients:

• Carrots: High in beta-carotene, which the body converts into vitamin A, supporting vision and immune function.

• Celery: A great source of vitamin K and fiber, celery helps improve digestion and supports bone health.

• Onion: Rich in vitamin C, antioxidants, and anti-inflammatory compounds, onions help strengthen the immune system and improve overall health.

Broth: A Flavorful and Low-Calorie Base

The soup is made with a combination of vegetable broth and water, creating a savory base without adding too many extra calories or sodium. You can opt for low-sodium vegetable broth to keep the sodium content in check while still enjoying the rich flavor.

• Low in Calories: Using broth instead of cream or heavy fats keeps the soup light while still being satisfying.

• Hydration: The broth helps keep you hydrated, contributing to your daily fluid intake.

Nutritional Breakdown Per Serving

To better understand the nutritional profile of this soup, here’s a detailed breakdown per serving:

Serving Suggestions and Meal Ideas

While this Hearty Lentil and Potato Soup can be enjoyed on its own, there are several ways to complement the dish:

• Fresh Salad: Pair the soup with a refreshing green salad. A simple cucumber and tomato salad with a light vinaigrette adds crunch and freshness.

• Crusty Bread: A slice of warm crusty bread is perfect for dipping into the soup and soaking up every last drop of the flavorful broth.

• Grilled Cheese Sandwich: For the ultimate comfort meal, serve the soup alongside a classic grilled cheese sandwich for a perfect combination.

Hearty Lentil and Potato Soup Recipe Card

Ingredients

• 2 teaspoons olive oil

• 1 yellow onion, chopped

• 2 carrots, chopped

• 2 celery stalks, chopped

• 3 garlic cloves, minced

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• 1 teaspoon dried oregano

• ¾ teaspoon kosher salt

• ½ teaspoon ground black pepper

• 3 tablespoons tomato paste

• 4 cups vegetable broth

• 2 cups water

• 1 ½ pounds small red-skinned potatoes, cut into ½- to ¾-inch pieces

• 1 cup lentils, rinsed and picked over for stones

• ¼ cup minced flat-leaf parsley

• Salt and pepper, to taste

Instructions

1. Heat Olive Oil and Sauté Vegetables
   Heat olive oil in a large pot over medium heat. Add the onions, carrots, and celery, and cook for about 5 minutes until softened.

2. Add Garlic and Spices
   Stir in minced garlic, ground cumin, ground coriander, oregano, salt, and pepper. Cook for 1-2 minutes until the spices become aromatic.

3. Brown the Tomato Paste
   Add the tomato paste to the pot and cook for 5-6 minutes, stirring frequently, until the paste begins to brown and its flavor deepens.

4. Add Broth and Water
   Pour in the vegetable broth and water, and bring the mixture to a boil.

5. Add Lentils and Potatoes
   Add the lentils and potatoes. Stir everything together, then reduce the heat to low. Simmer for 35-40 minutes, or until the potatoes and lentils are tender.

6. Finish with Fresh Herbs
   Stir in the minced parsley. Taste the soup and adjust the seasoning with more salt and pepper, if desired.

7. Serve and Enjoy
   Ladle the soup into bowls and serve hot with your favorite bread or salad.

Notes

• Lentil Types: This recipe works best with green lentils or brown lentils. You can substitute red lentils, but they cook faster and tend to break down more.

• Vegetable Variations: Feel free to add other vegetables, such as spinach, kale, or zucchini, to make the soup even more nutrient-dense.

• Make-Ahead: This soup keeps well in the fridge for up to 5 days. It also freezes well for up to 3 months—just let it cool completely before storing.

• Spice Level: For a bit of heat, you can add a pinch of cayenne pepper or red pepper flakes during the sauté step.

Nutritional Facts (Per Serving)

Prep Time: 15 minutes

Cook Time: 1 hour 5 minutes

Total Time: 1 hour 20 minutes

Method: Stovetop

Cuisine: Vegetarian, Vegan, Comfort Food

Servings: 5 servings

Calories: 285 kcal per serving

Yield: 1 large pot (5 servings)