VEGAN LENTIL SOUP RECIPE (8 MAIN INGREDIENTS!)
This Vegan Lentil Soup recipe is so incredibly easy to make using very basic pantry staple ingredients! It is a 1 pot meal and 8 easy to find ingredients. This lentil soup recipe is packed with plant-based protein, low-fat, oil-free and is simple to make, not to mention loaded with delicious flavor!
Provided by Brandi Doming
Number Of Ingredients 14
Steps:
- Make sure to sort through and remove any debris from the lentils. Also, SOAKING THEM first makes these cook in just about 15 minutes!
- I chose to soak my lentils in a bowl filled with water for 2-4 hours because of better digestion. I have less bloating and tummy aches when I soak my lentils first, but this can totally be skipped if you don't want to soak them.
- Rinse the lentils thoroughly even if you soaked them or not.
- To a large pot, add about a 1/2 cup of water over medium heat. Once hot, add the onion and carrots and cook for 5-8 minutes, stirring occasionally, until the onions are translucent and the carrots are almost fully tender.
- Add the Italian seasoning, garlic powder, salt and pepper and stir for about 30 seconds to toast them and absorb any residual liquid left.
- Add the vegetable broth, the 1 cup of water and the lentils.
- Bring to a rolling boil, then reduce the heat to low, cover partially with a lid just letting a bit of steam escape and simmer for about 15 minutes or until the lentils are tender. PLEASE NOTE that since I soak mine for 2-4 hours first, they are beautifully tender by the 15 minute mark, but if you do not soak yours first, they make take twice as long to cook.
- Add the tomato paste and balsamic vinegar and stir through to heat another minute or so.
- Add the spinach if using and stir through just until wilted. Remove from the heat. Taste and add any salt and pepper if needed. This can vary due to the broth used. Top with red pepper flakes for a kick of heat (if desired) and fresh green onions.
Nutrition Facts : ServingSize 2 cups, Calories 257 kcal, Fat 0.9 g, Carbohydrate 47.8 g, Sodium 718 mg, Fiber 19.4 g, Sugar 10.2 g, Protein 16.3 g
HEARTY VEGAN LENTIL SOUP
Filled with hearty vegetables and made in 1 pot, this vegan lentil soup is super hearty, healthy, and ready in about 45 minutes!
Provided by Julie | The Simple Veganista
Categories Entree
Time 55m
Number Of Ingredients 17
Steps:
- Saute: In large dutch oven or pot, heat water/olive oil over medium heat. Add onion, carrots, celery, and garlic, saute for 5 minutes. Add the paprika, curry, and cumin, saute 1 minute, or until fragrant.
- Simmer: Add the green beans, tomatoes, potatoes, lentils, and liquids, give a good stir and bring to a boil, turn heat to low, cover askew and simmer for 30 - 35 minutes, stirring occasionally.
- Add greens: 5 minutes before soup is done, stir in the greens. Add more water if needed, maybe up to 1 cup. Add lemon juice and season with salt & pepper.
- Serve: Ladle into soup bowls and top with a sprinkle of fresh chopped parsley and squeeze of lemon juice for an extra touch of brightness. Pairs great with homemade vegan cornbread, vegan naan or artisan bread.
- Serves 6
- Leftovers will keep in the refrigerator for 4 - 5 days. store covered. To keep longer, store in the freezer in freezer-safe containers for 2 - 3 months.
Nutrition Facts : Calories 269 calories, Sugar 6.8 g, Sodium 274.7 mg, Fat 1 g, SaturatedFat 0.2 g, TransFat 0 g, Carbohydrate 52.8 g, Fiber 10.3 g, Protein 15 g, Cholesterol 0 mg
VEGAN CUMIN LENTIL SOUP
This is my favorite soup, it make it all the time and never get sick of it. I even get requests from my friends to make it for them. Goes great with a nice hearty rustic bread.
Provided by tendollarwine
Categories One Dish Meal
Time 1h
Yield 8-10 serving(s)
Number Of Ingredients 13
Steps:
- Pour the lentils on a cookie sheet and pick them over, removing any pebbles or debris. Pour the lentils into a strainer and rinse thoroughly. Set aside while you chop the vegetables.
- Heat the oil in a large stock pot over medium heat. Add the onions, carrots, celery, garlic, salt, pepper, oregano and basil. Stir to combine and let the vegetable sweat (to release moisture) for about 10 minutes, or until the onions begin to soften. If they start turning brown, back off on the heat.
- Add the cumin, bay leaves, lentils and water. Stir well and turn up the heat. When the soup comes to a boil, turn it down to very low heat, cover and let simmer for 35 minutes.
- Remove the bay leaves. Either use an immersion blender to lightly puree the soup, or scoop out a few cups and puree in a food processor or blender and return to the pot. Keep pureeing until you reach a desired consistency.
- Add more salt and pepper to taste per bowl. The flavors meld very well overnight, so don't over-salt the pot.
Nutrition Facts : Calories 274.5, Fat 4.3, SaturatedFat 0.6, Sodium 642.2, Carbohydrate 43.2, Fiber 20.4, Sugar 4.3, Protein 16.5
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