I’ve made plenty of lentil soups, but this lentil potato soup is the one I keep coming back to. It always wins on flavor and nutrition, and I’ll tell you the simple techniques that make it unbelievably flavorful every time. Each serve packs 20g Protein 14g Fiber (gluten-free, soy-free, nut-free)
This pot of lentil potato soup, including the toasted seed topping, has 75+ grams of protein, 56 grams of fiber, 24 milligrams of iron, about 700 milligrams of magnesium, 12 milligrams of zinc, plenty of omega fats, and lots of vitamins A and C, along with calcium.
This lentil soup has so much flavor from the way we build up the flavor profile and spices. It is hearty with plenty of veggies and kale, and then we level it up with a toasty seed topping that not only adds amazing texture but also boosts the nutrient profile of the soup.
The lentils bring protein, fiber, iron, and folate. Kale adds vitamins K, C, and A, along with calcium. Pumpkin seeds, hemp seeds, and sesame seeds bring magnesium, zinc, calcium, omegas, and even more protein. The potatoes add vitamin B6 and potassium, while the carrots contribute beta-carotene. This lentil soup is truly a powerhouse of nutrients.
To level up this lentil potato soup, we first toast the garlic in the oil. Toasting the garlic releases its flavor into the oil, and then we add the onion. The onion stops the garlic from continuing to cook, so you get perfectly golden garlic without burning it. Next, we toast the tomato paste with the onion. This caramelizes the tomato paste and builds even more umami into the soup.
After that, we build layers of flavor with herbs and spices. I use oregano, but basil or thyme work just as well.
Then, I make a quick harissa-style spice blend with ground coriander, cumin, onion powder, and smoked paprika. You can also use a prepared harissa blend, sumac, shawarma spice blend, baharat, curry powder, or Cajun seasoning. All of these work wonderfully here. I also add black pepper to deepen the flavor and add a gentle heat.
These layers of herbs and spices create an incredibly flavorful broth for the lentils and potatoes to cook in.
The potatoes are added midway through cooking, so they become perfectly tender while still holding their shape. They soak up all of the delicious broth without falling apart. If you prefer a thicker soup, you can add the potatoes at the beginning, so they break down into the broth.
Toward the end of cooking, we stir in plenty of kale to make the soup even more nutrient-dense.
Finally, we make a quick toasted seed topping with pumpkin seeds, hemp seeds, and sesame seeds. The seeds are toasted with lemon zest, which adds a bright, zesty flavor that pairs beautifully with their nutty richness. We finish the topping with Aleppo pepper flakes for a smoky, gentle heat. If you don’t have all three kinds of seeds, use one or two instead, but definitely make the topping. It adds incredible texture and flavor to every bowl of this lentil potato soup!
Why You’ll Love Lentil Potato Soup
- nutrient-packed pot of soup with tons of amazing flavor
- easy to make with simple ingredients
- versatile! Use different spice blends and additions to change the flavor profile to preference.
- crunchy seed topping adds even more flavor, an incredible texture and nutrient boost
- naturally gluten-free, soy-free, and nut-free
For the Lentil Potato Soup
- 2 teaspoons oil
- 5 cloves garlic, minced or finely chopped
- 1 1/2 cups chopped onion, red or yellow
- 3/4 teaspoon salt, divided
- 1 cup chopped carrots, chopped into thin half moons
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 2 teaspoons spice blend,, such as harissa, shawarma, sumac, or a combination (see notes for my quick harissa blend)
- 1/2 teaspoon black pepper, or cayenne, or both
- 6 cups vegetable stock
- 1 cup dried lentils, picked through for debris, washed well, and drained. I use brown, green will work too
- 1 cup peeled and cubed potatoes, or more, to taste
- 1 cup chopped tomatoes
- 2 to 3 cups chopped baby kale, spinach, or a mix
- 1 tablespoon lemon juice, or more, to taste
For the Toasted Seed Topping
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Make the soup.
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Wash the lentils if you haven’t already, then drain them and set them aside.
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Heat a large pot over medium heat, and add the oil. Once the oil is hot, reduce the heat to low and add the garlic. Cook until the garlic is just starting to turn golden.
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Increase the heat to medium, and mix in the onion, carrots, and 1/4 teaspoon salt. Cook until the onion starts to turn golden on some of the edges. 5-7 minutes. Add the tomato paste and cook until it becomes more fragrant. Add the oregano, spice blend, and black pepper, and stir to coat everything evenly. Pour in the vegetable stock, and mix well. Add the drained lentils along with another 1/4 teaspoon salt, and mix well. Bring the soup to a boil, then partially cover, reduce the heat to just below medium, and cook for 15 to 20 minutes.
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Add the potatoes, partially cover and continue cooking until both the lentils and potatoes are cooked to preference. 15-20 minutes
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Once the lentils are cooked to preference, add the tomatoes, kale, and lemon juice. Mix well and cook until the kale or spinach start to change color a little bit. 2-4 minutes. Taste and adjust the flavor. Add more salt, more spices, more heat, or additional lemon juice, if needed. You can also add in 1 tablespoon balsamic vinegar and/or 1 tablespoon nutritional yeast for more flavor, if you like. Mix well, then switch off the heat.
Meanwhile, make the toasted seed topping.
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Heat a small skillet over medium heat. Add the oil. Once hot, add the pumpkin seeds, hemp seeds, and sesame seeds. Reduce the heat to medium-low and toast until the seeds are fragrant, lightly golden, and the pumpkin seeds might begin to pop a little bit. Switch off the heat, then stir in the Aleppo pepper flakes and lemon zest.
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Serve generous bowls of the lentil potato soup topped with non-dairy yogurt, fresh herbs, and plenty of the toasted seed topping.
Quick harissa spice blend: 2 teaspoons ground coriander, 1 teaspoon ground cumin, 1 teaspoon onion powder (or a mix of onion and garlic powder), 1 teaspoon smoked paprika. 1/4 to 1/2 teaspoon cayenne (optional, for heat). Mix together, and use as directed in the recipe.
Use curry powder, Cajun, baharat, Garam masala or other blends for variation
Lentil potato soup is naturally gluten-free, soy-free, and nut-free as long as your non-dairy yogurt is soy-free and nut-free.
Calories: 374kcal, Carbohydrates: 55g, Protein: 20g, Fat: 11g, Saturated Fat: 1g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 4g, Sodium: 530mg, Potassium: 1159mg, Fiber: 14g, Sugar: 7g, Vitamin A: 6954IU, Vitamin C: 38mg, Calcium: 209mg, Iron: 8mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Ingredients
- aromatics – Sautéed garlic and onions are the first layer of flavor in this soup.
- veggies – Carrots, potatoes, tomatoes, and baby kale or spinach add tons of nutrients, texture, and flavor.
- tomato paste – This deepens the flavor, especially after we toast it in the pan.
- ground spices – Oregano and black pepper are a must for this soup! You are also adding a spice blend of choice, such as harissa, shawarma, sumac, or a combination of these. We are adding Aleppo pepper flakes to the toasted seed topping for even more flavor.
- vegetable stock – For flavor and moisture.
- lemon juice – Adds some tang.
- seeds – For the topping, we are using a mix of pumpkin seeds, hemp seeds, and sesame seeds. If you don’t have all three of these, choose two to use instead, and increase the amounts of those two to make up for it.
- lemon zest – Adds a bright flavor to the seed topping.
- toppings – In addition to the seed mixture, some non-dairy yogurt and fresh herbs boost the flavor even more.
💡Tips
- Roasting the tomato paste adds such an incredible flavor and doesn’t take long. Don’t skip this step!
- The lentil cooking time will depend on your pan, your stove, the age of the lentils, and your texture preference.
- You don’t want to add all of the salt and the tomatoes when you first add the lentils, as both can increase the lentils’ cooking time.
- Adding the potatoes later in the cooking process makes them firmer in the finished soup. If you like them softer, you can add them sooner.
How to Make Lentil Potato Soup
Wash the lentils if you haven’t already, then drain them and set them aside.
Heat a large pot over medium heat, and add the oil. Once the oil is hot, reduce the heat to low and add the garlic. Cook until the garlic is just starting to turn golden.
Increase the heat to medium, and mix in the onion, carrots, and 1/4 teaspoon salt. Cook until the onion starts to turn golden on some of the edges. Add the tomato paste and cook until it becomes more fragrant.
Add the oregano, spice blend, and black pepper, and stir to coat everything evenly. Pour in the vegetable stock, and mix well.
Add the drained lentils along with another 1/4 teaspoon salt, and mix well. Bring the soup to a boil, then partially cover, reduce the heat to just below medium, and cook for 15 to 20 minutes.
Add the potatoes, and continue cooking until both the lentils and potatoes are cooked to preference.
Once the lentils are cooked to preference, add the tomatoes, kale, and lemon juice. Mix well and cook until the kale or spinach start to change color a little bit. Taste and adjust the flavor. Add more salt, more spices, more heat, or additional lemon juice, if needed. You can also add in 1 tablespoon balsamic vinegar and/or 1 tablespoon nutritional yeast for more flavor, if you like. Mix well, then switch off the heat.
Meanwhile, heat a small skillet over medium heat. Add the oil. Once hot, add the pumpkin seeds, hemp seeds, and sesame seeds. Reduce the heat to medium-low and toast until the seeds are fragrant, lightly golden, and the pumpkin seeds might begin to pop a little bit.
Switch off the heat, then stir in the Aleppo pepper flakes and lemon zest.
Serve generous bowls of the lentil potato soup topped with non-dairy yogurt, fresh herbs, and plenty of the toasted seed topping.
What to Serve with Lentil Potato Soup
This hearty lentil potato soup is a great meal on its own, served with crusty bread or flatbread to dip!
Frequently Asked Questions
Lentil potato soup is naturally gluten-free, soy-free, and nut-free as long as your non-dairy yogurt is soy-free and nut-free.
In a small bowl, combine 2 teaspoons ground coriander, 1 teaspoon ground cumin, 1 teaspoon onion powder (or a mix of onion and garlic powder), 1 teaspoon smoked paprika. 1/4 to 1/2 teaspoon cayenne (optional, for heat).
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