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Budget-friendly lentil and vegetable soup 

Jean Jarrett Naturopath

Budget-friendly lentil and vegetable soup 

This soup is hearty, nutritious, and perfect for autumn.   Pumpkins are a great source of fibre and zinc while lentils are great for your gut health and top this soup with fresh parsley to boost iron and vitamin c. 

1 cup dried lentils (green or brown)

1 onion, chopped

2 cups of pumpkin, chopped

2 celery stalks, diced

2 cloves garlic, minced

1 sweet potato, chopped

1 can of tomatoes

6 cups vegetable broth or water

1 teaspoon dried thyme

1 teaspoon dried oregano

Salt and pepper to taste

2 tablespoons olive oil

Optional: Chopped fresh parsley for garnish


Rinse the lentils under cold water and drain them.

In a large pot, heat the olive oil over medium heat. Add the chopped onion and celery. Sauté for about 5 minutes until the vegetables start to soften.

Add the minced garlic and sauté for another minute until fragrant.

Stir in the lentils, pumpkin, potato, diced tomatoes, vegetable broth (or water), dried thyme, and dried oregano.

Bring the soup to a boil, then reduce the heat to low. Cover and simmer for about 25-30 minutes, or until the lentils and vegetables are tender.

Season the soup with salt and pepper to taste.

If desired, garnish each serving with chopped fresh parsley before serving.

Enjoy your hearty autumn lentil soup!

Feel free to adjust the seasoning or add additional vegetables according to your taste preferences. This soup also keeps well in the fridge for a few days, making it perfect for meal prep or leftovers.

If you like this recipe you may also like to try my warm and nourishing vegetable risotto recipe