Lentil and Vegetable Soup

Lentil and Vegetable Soup

4 servings
Preparation 20 min
Cooking 25 min

180 calories per serving 


7 tbsp green-brown lentils (dried)   70 g
1 leeks, thinly sliced   300 g
1 clove garlic, minced or pressed    
1 tomatoes, coarsely chopped   120 g
1 stalk celery, cut into very small dices   70 g
1 carrots, cut into very small dices   100 g
2/3 cup broccoli, cut into small florets   80 g
5 tsp olive oil   25 mL
4 cups chicken broth, low-sodium   1 L
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

It is not necessary to soak the lentils in advance.


  1. Rinse and drain the lentils, then set aside.
  2. Prepare the vegetables: finely slice the leek; mince or press the garlic; coarsely chop the tomatoes; chop the celery and carrot into very small dices (about 3 mm); cut the broccoli into small pieces (about 2 cm).
  3. In a pot, sweat the leek and garlic in the olive oil over medium heat about 3-4 min. Add the remaining vegetables, lentils, and broth, then bring to a boil, reduce the heat and simmer uncovered for 25 min or until the lentils are tender.
  4. Adjust the seasoning then serve.


The soup keeps up to 6 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

Nutrition Facts

per 1 serving (330g)


% DV*

* DV = Daily Value




7 g

11 %

Saturated 1 g
+ Trans 0 g

6 %


0 mg


100 mg

4 %


22 g

7 %


4 g

16 %


4 g


10 g

Vitamin A

50 %

Vitamin C

35 %


6 %


20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ½ serving

More info


Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Zinc
Good source of :
Copper, Fibre, Iron, Magnesium, Niacin, Phosphorus, Vitamin B6, Vitamin C, Vitamin E
Excellent source of :
Folacin, Manganese, Potassium, Vitamin A, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info

This recipe is in the following categories: Beans/Legumes | Vegetables | Soups | Artery-healthy | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium

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