RECIPE: Vegetable Loaded Lentil Soup

Updated: Mar 30, 2020


Prep Time: 15 mins

Total Time: 30 mins

Makes 6 servings


2 Tbs olive oil

1 small onion, diced

2 large carrots, peeled and chopped

2 zucchini, chopped

5 Cloves garlic, minced (or to taste)

2 tsp cumin, ground

1/2 tsp thyme, dried

2 (15 oz.) cans fire roasted diced tomatoes

1/2 cup dried green lentils

4 cup vegetable broth

3 cup water

salt & pepper to taste

1/2 tsp red pepper flakes (optional)

2 cup kale, ribs removed and chopped



  1. Dice onion.

  2. Peel and chop carrots/chop zucchini.

  3. Mince garlic.

  4. Remove ribs of kale and chop.


  1. 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.

  2. Add zucchini and sauté and addition 3 minutes.

  3. 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 (if using)

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

  5. If you prefer a smoother texture, 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.

  6. Add kale. Cook until wilted.


Recipe Source: Living Plate RX

Sign up for a FREE trial of my meal plans to access more recipes and tips like these or contact me to learn more about building a health-supporting, plant-focused plate.

© 2018 Ellen Petrosino Consulting, LLC

This site does not provide medical advice. All material provided on this website is for informational or educational purposes only and is not intended to diagnose or treat any disease. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition before making any changes to your diet or lifestyle. Use of this site is subject to our terms of service and privacy policy.


Office Location for In-Person Sessions

Living Plate

22 Peapack Road

Far Hills, New Jersey 07931

973 210 5853 cell

908 234 1160 office