Sometimes a warm bowl of soup is exactly what you need, and this Hearty Lentil-Veggie Soup delivers comfort and nutrition in equal measure. Lentils are a powerhouse of plant-based protein and fiber, and when you add frozen veggies and a drizzle of olive oil, you transform a simple can of soup into something that genuinely tastes homemade. The Parmesan and optional walnuts on top bring richness that makes this feel restaurant-quality.
Prep time: 10 min
Ingredients (serves 1)
- 1 can lentil soup (aim for low sodium)
- 1 cup frozen veggies (peas, carrots, spinach, etc.)
- 1 Tbsp. olive oil
- Sprinkle of Parmesan cheese
- 1 Tbsp. chopped walnuts (optional)
Instructions
Heat soup with veggies until hot. Stir in olive oil and top with Parmesan and walnuts (if desired) at the end for richness.
Super easy upgrade to a can of soup — tastes homemade.
Cooking Tips
- Choose low-sodium soup and add your own seasonings for better salt control.
- Toast the walnuts in a dry pan for 2-3 minutes for a deeper, nuttier flavor.
- Add a handful of fresh spinach at the end for extra leafy greens — it wilts right in.
- Pairs beautifully with a slice of whole-grain bread for dipping.
Nutrition Facts (Per Serving)
Calories: 350 | Total fat: 15g | Sodium: 480mg | Total Carbohydrate: 38g | Dietary Fiber: 12g | Protein: 17g
* Approximate values. Actual nutrition may vary by brand and serving size.
MIND Diet Highlight: Walnuts and olive oil are both MIND diet essentials. Walnuts are the top nut for brain health, and olive oil is the diet’s primary cooking fat for its anti-inflammatory properties.
