Comforting, warming, nourishing, and cheap. You can’t get must better than this Quick & Easy Veggie Lentil Soup! With only real-food, grain-free ingredients, it’s naturally gluten-free and vegetarian.
A winter favorite.
During blustery winter days soup is my go-to meal. Not only are soups usually pretty easy to put together, they’re also pretty easy to sneak a whole bunch of nutrition into. Aaaannnnd I can even hide things my kids won’t usually eat in soups without their knowledge.
Easy + nutritious + sneaky = win.
Here are a couple other favorite soups from my kitchen, full of nutritious (and sometimes sneaky) ingredients. 😉
- White Chicken Chili in the Instant Pot or Slow Cooker
- Beef & Kale Soup in the Instant Pot
- Cheesy Bacon Lentil Stew
- Creamy Roasted Rep Pepper, Sausage & Cauliflower Soup
Sneaking in goodness.
Lentils are one of those ingredients I have to be sneaky about. While my kids tolerate them fairly well, I have at least two out of the six who aren’t big fans of “twinkles” as my 3 year old calls them. Peas, however, are one of her all-time favorite veggies! If I find recipes that combine the two she’s more apt to eat it.
Recipes like this quick and easy veggie lentil soup.
I originally saw a recipe for this style soup over on another real foodie’s blog. Of course, I’m not very good at following recipes, so a few tweaks later I had a keeper. Yep, even my kids love it – twinkles and all!
Besides being quick and easy, this veggie lentil soup is pretty durn cheap, too. Which of course makes another winning point for the mom with 6 hungry kids. (And a hungry hubby – let’s not leave him out!) Even if you’re buying organic lentils, peas, and carrots (which I would suggest), this soup is still a frugal meal.
Lentils are surprisingly nutritious, too. They’re high in protein, folate, potassium, calcium, manganese, iron and phosphorus. And though it might sound like a strange nutritional plus, lentils are also high in alkaline, which helps balance your body’s pH levels and keeps your gut healthy. The high level of insoluble fiber of lentils also absorbs the water and unnecessary baggage in the digestive tract and eliminates it, making lentils a great option for anyone struggling to… um, go.
My favorite place to buy lentils is Azure Standard. It’s an online health food co-op, and their food is not only wonderful quality (organic/non-GMO) but also not very expensive!
In the recipe card I’ve linked to some of the products from my affiliate partners that I like to use. Purchasing through these links won’t cost you anything extra. Thanks!
Quick & Easy Veggie Lentil Soup
Free from grain, gluten, eggs, and sugar, with dairy-free option.
- 2 T. avocado oil, coconut oil, or ghee
- 1/2 large yellow onion, diced
- 4 large organic carrots, diced (about 2 cups)
- 2 c. sprouted green or brown lentils (here’s how to sprout them!)
- 1 1/2 qt. stock, or enough to cover (veggie or chicken)
- 1 c. organic frozen peas
- a heaping T. minced garlic*
- 1/2 t. cumin
- 2 T. parsley
- Himalayan salt & pepper, to taste
- 1/4 c. sour cream (optional)
In large saucepan, heat oil over medium heat.
Add onions and sauté until translucent.
Add carrots and lentils and cover with stock. Bring to a boil.
Reduce heat and simmer until carrots are fork-tender (about 20 minutes).
Stir in remaining ingredients.*
*Adding in the garlic to the finished soup may be too hot for some people. If you like a milder soup, add the garlic in with the carrots and lentils.