Description
This easy Lentil Potato Soup is a hearty and nourishing dish perfect for busy weeknights, containing a tasty blend of lentils, potatoes, carrots, and aromatic spices. Ready in just 45 minutes, this vegan one-pot meal is simple, satisfying, and packed with protein, fiber, and flavor.
Ingredients
Units
Scale
Vegetables & Aromatics
- 2 tbsp vegetable oil
- 3 cloves garlic, minced
- 1/4 cup diced onion
- 1 large carrot (3–4 oz), diced
- 12 oz potatoes, cut into bite-sized pieces
Tomato Base
- 2 tbsp tomato paste
- 1/4 cup tomato sauce (optional)
Lentils
- 1 1/4 cups lentils (green, red split, black, or a mix; green only works well too)
Seasonings & Liquid
- 2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp thyme
- 1/2 tsp oregano
- 4–5 cups water
Instructions
- Sauté Aromatics: Heat oil in a large pot or Dutch oven over medium heat. Add diced onion and sauté for about 1 minute until slightly softened. Stir in the minced garlic and diced carrot. Cook for 2-3 minutes, stirring frequently, until fragrant and the vegetables start to soften, being careful not to let the garlic burn.
- Add Base & Lentils: Stir in the tomato paste, optional tomato sauce, and lentils. Cook for 1 minute, allowing the tomato paste to blend with the vegetables and the lentils to become slightly toasted.
- Add Potatoes & Liquids: Add the diced potatoes and pour in 4 cups of water (reserve the extra cup for adjusting consistency later). Stir in the salt, black pepper, thyme, and oregano. Mix well to combine all the ingredients.
- Simmer the Soup: Cover the pot with a lid and bring the mixture to a boil. Once boiling, reduce the heat to medium-low and simmer for 25-35 minutes, or until the lentils are cooked through and the potatoes are tender. Stir occasionally and add more water if a thinner consistency is desired.
- Final Seasoning & Serve: Taste the soup and adjust salt and pepper, if needed. Serve warm, garnished with fresh herbs if desired.
Notes
- You can use any combination of lentils, but green or brown lentils hold their shape best.
- Adjust the amount of water for a thicker or thinner soup according to your preference.
- This soup stores well in the fridge for up to 4 days and freezes beautifully for meal prep.
- For extra flavor, add a squeeze of lemon juice or sprinkle with fresh parsley before serving.
Nutrition
- Serving Size: 1/6 of recipe
- Calories: 210
- Sugar: 4g
- Sodium: 750mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg