Lentil soup.
Image by Marybeth Mitcham

MB’s Hearty Vegan Lentil Soup

I love food that is inexpensive, filling, healthy, and flavorful. This recipe hits all of my requirements. For more of a kick, feel free to add some cayenne powder!
Servings: 5


1/2 sweet onion, chopped

4 carrots, diced

4 stalks celery, chopped

4 cloves garlic, minced

2 teaspoons dried oregano

2 bay leaves

2 teaspoons dried basil

1/2 teaspoon red pepper flakes (more if you like spicy food)

1 (28 ounce) can crushed tomatoes (Italian style is best)

2 cups dry lentils

6 cups veggie broth

Salt to taste (pink Himalayan is best)

Freshly ground black pepper to taste


1.In a large soup pot, heat up 2 cups of veggie broth. Add onions, garlic, carrots, and celery; cover, cook, and stir occasionally until veggies are tender.

2.Add remaining veggie broth, crushed tomatoes, lentils, and spices, and bring to a boil.

3.Reduce heat, and simmer until lentils are fully cooked (around an hour), stirring occasionally. When ready to serve, season to taste with salt and pepper.

Nutrition Information: (1 serving) - Calories: 131.7; Total fat: 1.1g; Saturated fat: 0.2g; Cholesterol: 0mg; Sodium: 521mg; Carbohydrates: 28.9g; Fiber: 6.1g; Sugar: 11.9g; Protein: 7.1g

* Recipe from Marybeth Mitcham, MPH


Dr. Marybeth Mitcham
Nutrition, Food Safety, and Healthy Living Educator
518-623-3291 or 668-4881

Last updated December 13, 2021