Vegan Lentil Soup
Vegan lentil soup is a hearty, nourishing, and flavorful dish that’s perfect for anyone looking for a plant-based, protein-packed meal. Lentils are an excellent source of plant protein, fiber, and essential nutrients, making them a great choice for vegan diets.
This soup is not only nutritious but also easy to make, and it’s packed with vegetables and aromatic spices, making it both satisfying and delicious.
Whether you’re looking for a light lunch, a comforting dinner, or something to meal prep for the week, this vegan lentil soup will hit the spot. It’s perfect for any time of year, and its rich flavor will leave you feeling nourished and content.
Ingredients
For the Soup:
1 tbsp olive oil
1 medium onion, chopped
2 garlic cloves, minced
2 medium carrots, peeled and diced
2 celery stalks, chopped
1 cup dried lentils (green or brown), rinsed
1 can (14 oz) diced tomatoes, with juice
4 cups vegetable broth
2 cups water
1 tsp ground cumin
1 tsp ground turmeric
1 tsp dried thyme
1/2 tsp ground coriander
1/2 tsp smoked paprika
Salt and pepper, to taste
1-2 cups spinach or kale, chopped (optional)
1 tbsp lemon juice (optional, for added brightness)
How to Make Vegan Lentil Soup
Step 1: Sauté the Aromatics
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and minced garlic. Sauté for 3-4 minutes, until the onion softens and turns translucent. The garlic should become fragrant, but be careful not to burn it.
Step 2: Add the Vegetables and Lentils
Add the diced carrots, celery, and the rinsed lentils to the pot. Stir to combine, cooking for an additional 3-4 minutes to let the vegetables release their flavors.
Step 3: Add the Tomatoes and Broth
Pour in the canned diced tomatoes (with juice), vegetable broth, and water. Stir everything together to mix.
Add the cumin, turmeric, thyme, coriander, and smoked paprika to the pot. Stir well to ensure the lentils and vegetables are evenly coated with the spices.
Bring the soup to a boil, then reduce the heat to low. Let the soup simmer, uncovered, for about 25-30 minutes, or until the lentils are tender.
Step 4: Add the Greens
Once the lentils are cooked through, stir in the chopped spinach or kale (if using). Let it cook for an additional 3-5 minutes until the greens are tender and wilted.
Taste the soup and adjust the seasoning with salt and pepper as needed. You can also add more spices if you want a bolder flavor.
Step 5: Add Lemon Juice and Serve
For a burst of freshness, add the lemon juice to the soup right before serving. The acidity will brighten the flavors and balance the richness of the soup.
Ladle the soup into bowls and serve hot. Optionally, garnish with fresh herbs or a drizzle of olive oil for extra flavor.
Chef’s Notes
Lentil Variety: You can use different types of lentils for this soup. Green or brown lentils hold their shape well, while red lentils tend to break down more and create a creamier texture. Feel free to use whichever lentil variety you prefer.
Vegetable Variations: This soup is highly customizable. You can add other vegetables such as bell peppers, zucchini, or potatoes to increase the variety and nutrient profile of the soup. Be sure to adjust the cooking time based on the vegetables you add.
Spices: The spice blend used in this recipe is just a suggestion. You can adjust the level of cumin, turmeric, paprika, or add other spices like cinnamon or chili flakes if you prefer a spicier or more aromatic flavor profile.
Storage: Vegan lentil soup stores well in the refrigerator for up to 4 days. It also freezes beautifully for up to 3 months—just be sure to cool it completely before freezing. To reheat, simply thaw and warm it on the stove.
Protein Boost: Lentils are an excellent source of plant-based protein. If you want to boost the protein even further, you can add some cooked quinoa or chickpeas to the soup.
Nutrition Information (Per Serving, based on 4 servings)
Calories: 250
Protein: 15g
Carbohydrates: 43g
Fat: 6g
Fiber: 13g
Sugar: 7g
Vitamin A: 80% of the Daily Value
Vitamin C: 25% of the Daily Value
Calcium: 8% of the Daily Value
Iron: 20% of the Daily Value
(Note: Nutritional values are approximate and depend on portion sizes and specific ingredients used.)
Vegan lentil soup is an incredibly versatile and nutrient-rich dish that is both satisfying and easy to prepare. Packed with lentils, vegetables, and a warming blend of spices, it makes a filling meal that’s perfect for any occasion. Whether you’re following a plant-based diet or simply seeking a wholesome, comforting soup, this recipe will leave you feeling nourished and content. It’s an ideal option for meal prep, as it keeps well in the fridge and tastes even better the next day when the flavors have had time to meld. Enjoy the benefits of this wholesome, delicious, and vegan-friendly soup!