Healthy & Special Diets > Vegan Recipes > Vegan Lunches > Vegan Legume-Based Dishes

Hearty Vegan Lentil Soup

A flavorful and nutritious vegan lentil soup perfect for a warming and satisfying lunch. This recipe is packed with protein and fiber, making it a healthy and delicious option for those following a vegan diet. Enjoy this easy-to-make soup that's both comforting and good for you.

Prep Time
15 minutes
Cook Time
45 minutes
Servings
6
Ingredients
  • 1 cup Brown or Green Lentils
  • 6 cups Vegetable Broth
  • 1 cup Diced Carrots
  • 1/2 cup Diced Celery
  • 1 Diced Onion
  • 2 cloves Minced Garlic
  • 1 can (14.5 oz) Diced Tomatoes
  • 2 tablespoons Tomato Paste
  • 2 tablespoons Olive Oil
  • 1 teaspoon Dried Thyme
  • 1 Dried Bay Leaf
  • To taste Salt
  • To taste Black Pepper
  • 1 tablespoon Lemon Juice
  • 2 tablespoons Fresh Parsley (chopped)

Sauté the Vegetables

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrots, and celery and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.

Add the Remaining Ingredients

Stir in the tomato paste, diced tomatoes, dried thyme, and bay leaf. Cook for 2-3 minutes, stirring occasionally. Add the lentils and vegetable broth. Bring the mixture to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.

Season and Serve

Remove the bay leaf. Season the soup with salt and black pepper to taste. Stir in the lemon juice and fresh parsley. Serve hot.

Tips and Variations

  • For a thicker soup, use an immersion blender to partially blend the soup before serving.
  • Add other vegetables such as potatoes, sweet potatoes, or spinach.
  • Use different herbs and spices such as cumin, coriander, or smoked paprika.
  • Top with a dollop of vegan yogurt or a sprinkle of nutritional yeast for added flavor.

Nutrition Facts Estimated per 100g of product

Calories: 85 kcal
Protein: 5g
Fat: 2g
Carbohydrates: 12g
Fiber: 5g

Other Important Considerations for Nutrition

This lentil soup is a good source of plant-based protein and fiber. It is also low in fat and calories. The soup is rich in vitamins and minerals, including iron, folate, and potassium. Enjoy in moderation as part of a balanced diet.

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FAQ

  • Can I use pre-cooked lentils?

    Yes, you can use pre-cooked lentils. Add them during the last 10 minutes of cooking to heat them through.
  • Can I freeze this soup?

    Yes, this soup freezes well. Allow it to cool completely before transferring it to an airtight container and freezing for up to 3 months. Thaw in the refrigerator overnight before reheating.