Lentil & Vegetable Soup with Parmesan

One-Pot Lentil & Vegetable Soup with Parmesan

4.5

(27)

26 Reviews

This lentil-vegetable soup is packed with kale and tomatoes for a filling, flavorful main dish. If you have it, the Parmesan cheese rind adds nuttiness and gives the broth some body. If you avoid cheese made with rennet, look for vegetarian Parmesan cheese, which is made without it.

Paige Grandjean

Updated on September 19, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Tested by

EatingWell Test Kitchen

Active Time:

15 mins

Total Time:

40 mins

Servings:

Nutrition Profile:

Nut-Free Healthy Pregnancy Soy-Free High-Fiber Vegetarian High-Protein Egg-Free Gluten-Free Gut Healthy Anti-Inflammatory Mediterranean Diet

Jump to Nutrition Facts

One-Pot Lentil & Vegetable Soup with Parmesan — Antonis Achilleos

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Ingredients

2 tablespoons extra-virgin olive oil
3 cups fresh or frozen chopped onion, carrot and celery mix
4 cloves garlic, chopped
4 cups low-sodium vegetable or chicken broth
1 ½ cups green or brown lentils
1 (15-ounce) can unsalted diced tomatoes, undrained
2 teaspoons finely chopped fresh thyme
½ teaspoon salt
½ teaspoon ground pepper
½ teaspoon crushed red pepper
½ cup grated Parmesan cheese
Parmesan rind (optional)
3 cups packed roughly chopped lacinato kale
1 ½ tablespoons red-wine vinegar
Chopped fresh flat-leaf parsley for garnish

Directions

Heat oil in a Dutch oven or large pot over medium heat. Add onion, carrot and celery mix; cook, stirring occasionally, until softened, 6 to 10 minutes. Add garlic; cook, stirring often, until fragrant, about 30 seconds.
Stir in broth, lentils, tomatoes, thyme, salt, pepper, crushed red pepper and Parmesan rind, if using. Bring to a boil over medium-high heat. Reduce heat to medium-low; cover and cook, stirring occasionally, until the lentils are almost tender, 15 to 25 minutes, adding water as needed to thin to desired consistency.
Stir in kale. Cook, covered, until the kale is tender, 5 to 10 minutes. Remove and discard the Parmesan rind, if using. Stir in vinegar. Divide the soup among 6 bowls; sprinkle with Parmesan. Garnish with parsley, if desired.

Antonis Achilleos

To make ahead

Refrigerate for up to 5 days or freeze for up to 2 months.

Originally appeared: EatingWell.com, September 2021; updated October 2022

Nutrition Facts (per serving)

306	Calories
7g	Fat
45g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 1/2 cups
Calories 306
% Daily Value *
Total Carbohydrate 45g	16%
Dietary Fiber 9g	32%
Total Sugars 6g
Protein 17g	34%
Total Fat 7g	9%
Saturated Fat 2g	10%
Cholesterol 5mg	2%
Vitamin A 6301IU	126%
Sodium 446mg	19%
Potassium 489mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

One-Pot Lentil & Vegetable Soup with Parmesan

Ingredients

Directions

To make ahead

Nutrition Facts (per serving)

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