Recipe | Heart-Healthy Lentil Soup (Vegan & Low Salt)

Lately I’ve been on a bit of a health kick, and I’ve been creating and trying out new recipes that focus on being mostly sodium-free and made only with plant-based, whole foods. I’ve made a couple of dishes that weren’t the best, but a couple days ago, I made a really tasty lentil soup. I wasn’t too sure how it would turn out (because I find low-sodium or no-sodium soups to be slightly tasteless), but this one turned out great! It was flavourful and it was filling! So, that being said, I thought I’d share my recipe! I know it’s almost July and many of us are at the beginning of summer, but I thought I’d share it any way! It’s delicious, super healthy, and really easy to make!


2 tbsp extra virgin olive oil (or any oil of your choice)
1 medium onion
5 garlic cloves
1 can no-salt-added diced tomatoes (796 mL)
900 mL no-salt-added vegetable broth (just under 4 cups)
2 cups carrots
2/3 cup frozen spinach
2 cups green lentils (or 1 can)
2 tsp cumin
2 cups water
Optional: Salt and pepper to taste


1. Chop onion, garlic, and carrots.
2. In a large pot, pour oil and on medium/high heat, sautée onion and garlic until they start to brown.
3. Add tomatoes, vegetable broth, 2 cups of water, carrots, spinach, and lentils; stir well.
4. Add cumin and continue to stir; then cover with a lid and bring to a boil.
5. When soup is boiling, turn stove element to simmer and leave it for an hour.
6. Optional: add salt and pepper to taste; enjoy!

Makes approximately 6 servings.

RECIPE PRINTABLE (click and then select Download in the top right corner)

I’m hoping to share some more of my healthy, plant-based recipes in the upcoming months; so be on the look-out for those, if your interested!

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