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
- 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.
- Add Vegetables and Cumin: Stir in the diced carrots, celery, and cumin. Cook for 3-4 minutes, stirring occasionally, until the vegetables soften.
- Add Tomatoes and Lentils: Add the diced tomatoes and rinsed lentils to the pan. Stir to combine.
- 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.
- 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.