Stockton-Inspired Spiced Vegetable and Lentil Soup

By AislePrompt Editorial · Published 2026-05-26 · Updated 2026-05-26

A hearty spiced vegetable and lentil soup rich with warming spices and fresh vegetables, reflecting the nourishing spirit of regional comfort food. This Mediterranean-inspired soup recipe (vegan), ready in about 55 minutes, pairs dry brown lentils, carrots, diced, celery stalks, diced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup dry brown lentils
• 1 cup (2 medium) carrots, diced
• 1 cup (2 stalks) celery stalks, diced
• 1 medium yellow onion, chopped
• 3 garlic cloves, minced
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp smoked paprika
• 6 cups vegetable broth
• 1 cup diced tomatoes (canned)
• 1/4 cup fresh parsley, chopped
• 1 tsp salt
• 1/2 tsp black pepper
• for serving lemon wedges

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Instructions

1. Step 1: Rinse 1 cup dry brown lentils under cold water and set aside.
2. Step 2: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium chopped yellow onion, 1 cup diced carrots (about 2 medium carrots), and 1 cup diced celery stalks (about 2 stalks). Sauté for 5-6 minutes until vegetables soften and onions become translucent.
3. Step 3: Stir in 3 minced garlic cloves, 1 tsp ground cumin, 1 tsp ground coriander, and 1/2 tsp smoked paprika. Cook for 1 minute until fragrant.
4. Step 4: Add the rinsed lentils, 6 cups vegetable broth, and 1 cup canned diced tomatoes to the pot. Bring to a boil, then reduce heat to low and simmer uncovered for 30-35 minutes until lentils and vegetables are tender.
5. Step 5: Season with 1 tsp salt and 1/2 tsp black pepper. Stir in 1/4 cup chopped fresh parsley just before serving. Serve hot with lemon wedges on the side to squeeze over soup for brightness.