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hearty lentil and potato soup
Anne Newgent

Hearty Lentil and Potato Soup

A cozy, one-pot vegan soup packed with lentils, tender potatoes, and wholesome vegetables. Perfect for meal prep, budget meals, and comfort food cravings any day of the week.
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American, Global Comfort Food
Calories: 224
Ingredients Method Notes

Ingredients
  

For the base
  • 2 tbsp vegetable oil
  • 3 cloves garlic finely minced
  • 1 small onion diced
  • 1 large carrot peeled and chopped
For the flavor
  • 2 tbsp tomato paste
  • 0.25 cup tomato sauce optional but adds depth
For the body of the soup
  • 1.25 cups lentils preferably a mix of green, red split, and black
  • 12 oz potatoes cut into bite-sized cubes
Seasoning and liquid
  • 2 tsp salt
  • 0.25 tsp black pepper
  • 0.25 tsp dried thyme
  • 0.5 tsp dried oregano
  • 4 cups water adjust based on desired thickness

Method
 

  1. In a large pot or Dutch oven, heat the vegetable oil over medium heat. Add the diced onion and cook for about 1 minute until it starts to soften.
  2. Stir in the minced garlic and chopped carrot. Cook for 2–3 minutes, stirring often.
  3. Add the tomato paste and optional tomato sauce. Stir and cook for 1 minute.
  4. Add the lentils and stir to combine. Then, add the diced potatoes and mix everything together.
  5. Pour in four cups of water. Add salt, black pepper, thyme, and oregano. Stir to combine.
  6. Cover the pot and bring to a boil. Reduce heat and simmer for 25–35 minutes until lentils are tender and potatoes are soft but intact.
  7. Taste and adjust seasoning. Add more water for a thinner consistency if needed.
  8. Serve hot with bread or a light salad. Garnish with fresh parsley if desired.

Notes

To thicken the soup, blend 1 cup with an immersion blender and stir it back in. For variation, add coconut milk, sausage (non-pork), or jalapeño for spice. Store in fridge for 5 days or freeze up to 3 months. Reheat with a splash of water or broth.

Nutrition Facts (Per Serving)

Calories: 224 kcal | Carbohydrates: 33 g | Protein: 12 g | Fat: 5 g | Saturated Fat: 3 g | Sodium: 432 mg | Potassium: 691 mg | Fiber: 14 g | Sugar: 1 g | Vitamin A: 1755 IU | Vitamin C: 10.4 mg | Calcium: 50 mg | Iron: 5 mg
Nutrition Disclaimer
Nutritional information provided is an estimate and may vary based on the products and brands you use. Calculate the actual nutrition values using your preferred nutrition calculator and the exact ingredients you choose.