Lunch

A hearty, brothy lentil and vegetable soup built on aromatics, tomatoes, and greens. Comforting, balanced, and deeply nourishing.

Servings: 6 hearty bowls or 8 lighter bowls

Time: Prep 15–20 minutes · Cook 35–40 minutes · Total 50–60 minutes

Ingredients

Vegetable Base

• 1 onion, diced
• 2 carrots, diced
• 3 ribs celery, diced
• 1 cup green beans, chopped
• 1 cup mushrooms, chopped
• 4–5 cloves garlic, minced

Protein & Body

• 1 cup cooked black lentils, brown or green
• 1 cup soy curls, rehydrated for 10 minutes in boiling water. Drain and press or squeeze out excess water. This helps the rehydrated curls absorb flavor.

Tomato Base

• 2 cans diced tomatoes (14–15 oz each)
  • Blend one can with the dried herbs, one garlic clove and a couple raw mushrooms to create a richer, smoother base
  • Remaining can stays unblended

Herbs & Seasoning

• 1 tsp dried oregano
• 1 tsp dried basil
• ½ tsp dried thyme
• Handful fresh parsley, chopped
• Salt & pepper to taste

Soup Liquid

• 4 cups vegetable broth
• 1–2 cups water, as needed

Greens (Part of the Recipe)

• 2 cups chopped spinach or kale, stirred in at the end

Method

1. In a large soup pot, sauté (or water-sauté) the onion, carrots, and celery until softened. Add mushrooms and green beans; cook until mushrooms release liquid. Stir in the minced garlic.
2. Add the cooked lentils, soy curls, herbs, blended tomato mixture, and the remaining can of diced tomatoes. Season with salt and pepper.
3. Pour in 4 cups vegetable broth and 1–2 cups water, depending on how brothy you want it.
   Bring to a boil, then reduce to a gentle simmer.
4. Continue simmering 20–30 minutes, letting vegetables soften and flavors meld.
   Add more water if needed.
5. Stir in 2 cups chopped spinach or kale and simmer for 2–3 minutes, just until wilted.
   Finish with fresh parsley and adjust seasoning.

Taste & Texture Notes 

This soup should be brothy but hearty, not thick like chili or thin like a clear vegetable soup. Lentils stay tender and intact, adding body without heaviness. Soy curls soften into the broth and provide chew; they should feel integrated, not spongy. Vegetables remain distinct for a true garden-style texture. Adjust with a splash of broth for a lighter soup or simmer uncovered briefly for a heartier bowl.

Make It Yours 

• Use brown or green lentils interchangeably.
• Swap kale for spinach or chard.
• Skip soy curls if unavailable, the soup will still be satisfying.
• Add extra broth for a lighter soup.
• Finish with lemon or vinegar to brighten.

---