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VEGAN LENTIL SOUP
10

VEGAN LENTIL SOUP

NUTRITION
HEALTHY RECIPES
Sep 15, 2024

VEGAN LENTIL SOUP

Vegan Lentil Soup is a wholesome, hearty, nutritious, and satisfying meal. This comforting soup features lentils, diced carrots, celery, and tomatoes. All simmered in a rich vegetable broth flavoured with garlic and cumin. Packed with plant-based protein and fibre, it’s ideal for a quick, leisurely lunch or dinner. The earthy lentils and tender vegetables create a lovely texture, while the cumin adds a hint of warmth. This simple yet flavourful soup is perfect for chilly evenings or for craving something nourishing and light.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1 serving

CUISINE

Mediterranean, Middle Eastern

PREPARATION / TECHNIQUES

Sauté, Simmer, One-Pot Wonders

OCCASION / HOLIDAY

Fall, Winter, Weeknight Dinner, Comfort Food, Super Bowl

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Healthy, High Fibre, Low Cholesterol, Gluten-Free, Organic, Quick & Easy

DISH TYPE

Soup / Stew, Main Dish

INGREDIENTS FOR VEGAN LENTIL SOUP

  • 1/4 cup lentils, rinsed
  • 1/4 cup carrots, diced
  • 1/4 cup celery, diced
  • 1/4 cup tomatoes, diced
  • 1/2 clove garlic, minced
  • 1 cup vegetable broth
  • 1/2 tsp cumin
  • 1/2 tbsp olive oil
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 210
  • Protein: 7g
  • Carbohydrates: 30g
  • Fibre: 10g
  • Fat: 8g
  • Saturated Fat: 1g
  • Sodium: 400mg
  • Sugars: 6g

PREPARATION FOR VEGAN LENTIL SOUP

  1. Heat the Olive Oil: In a medium saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
  1. Add Vegetables and Cumin: Stir in the diced carrots, celery, and cumin. Cook for 3-4 minutes, stirring occasionally, until the vegetables soften.
  1. Add Tomatoes and Lentils: Add the diced tomatoes and rinsed lentils to the pan. Stir to combine.
  1. Pour in the Vegetable Broth: Add the vegetable broth to the pot, bringing the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for 20-25 minutes until the lentils are tender.
  1. Season and Serve: Season with salt and pepper to taste. Serve the soup hot and enjoy its rich, earthy flavours.

PREP TIME

10 minutes

COOKING TIME

25 minutes

TIPS FOR VEGAN LENTIL SOUP

  • For a creamier texture, blend half of the soup with an immersion blender before serving.
  • Add a bay leaf while simmering for extra flavour, but remove it before serving.
  • Adjust the consistency by adding more broth if you prefer a thinner soup.

VARIATIONS

  • Add leafy greens like spinach or kale during the last few minutes of cooking for extra nutrients.
  • For a spicy kick, include a pinch of red pepper flakes or a dash of hot sauce.
  • Swap cumin for curry powder for a different flavour profile, or add smoked paprika for a smoky taste.
  • Include diced potatoes or sweet potatoes for a heartier meal.

PREPPING AND STORAGE

  • Fridge: Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave.
  • Freezer: Vegan lentil soup freezes well. Cool completely before transferring to a freezer-safe container. Freeze for 2 months and thaw overnight in the fridge before reheating.

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