Description
This hearty vegan lentil soup is a nourishing, flavorful, and comforting meal perfect for any day. Packed with a variety of vegetables, protein-rich lentils, and fragrant spices, it offers a delicious and nutritious option for vegans and anyone looking for a wholesome plant-based dish. The recipe provides flexible cooking methods, including stovetop, Instant Pot, and slow cooker, making it easy to prepare according to your kitchen setup and time availability.
Ingredients
Scale
Vegetables and Aromatics
- 1 medium onion, diced
- 2 – 3 carrots (about 1 cup), diced
- 2 celery ribs, diced
- 3 cloves garlic, minced
- 1 cup green beans, cut into 1-inch pieces (fresh or frozen)
- 1 can (14 oz) diced tomatoes with juices, or 2 – 3 roma tomatoes diced
- 1 lb baby potatoes, diced
- 2 handfuls baby spinach or kale
- 1/2 cup parsley, chopped
- Juice of 1 lemon
Legumes and Spices
- 1 1/2 cups dried brown or green lentils
- 1 1/2 teaspoons paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon curry powder
- Mineral salt and pepper, to taste
Liquids
- 1/4 cup water or 2 tablespoons olive oil
- 6 cups water or low-sodium broth, plus more as needed
Instructions
- Saute Vegetables: In a large Dutch oven or pot, heat 1/4 cup water or 2 tablespoons olive oil over medium heat. Add diced onion, carrots, celery, and minced garlic. Sauté for 5 minutes until the vegetables are tender and aromatic. Then add the paprika, curry powder, and cumin and sauté for 1 more minute until fragrant.
- Simmer Soup: Add green beans, diced tomatoes (with juices), diced baby potatoes, dried lentils, and 6 cups of water or low-sodium broth to the pot. Stir well to combine. Bring the mixture to a boil, then reduce the heat to low and cover the pot partially (askew). Let the soup simmer gently for 30 to 35 minutes, stirring occasionally, until the lentils and potatoes are tender.
- Add Greens: About 5 minutes before the soup is finished cooking, stir in the baby spinach or kale. If the soup is too thick, add up to 1 cup of additional water as needed. Then stir in the juice of one lemon and season with salt and pepper to taste.
- Serve: Ladle the soup into bowls and garnish with fresh chopped parsley and an optional extra squeeze of lemon juice for brightness. This soup pairs wonderfully with homemade vegan cornbread, vegan naan, or artisan bread.
Notes
- Lentils: Green lentils take slightly longer to cook—add 5 to 10 extra minutes on the stovetop or 2 minutes in the Instant Pot.
- Herbs: Substitute the cumin and curry with 1 teaspoon thyme, Italian seasoning, or Herbes de Provence for a different flavor profile.
- Potatoes: For variety, swap baby potatoes with sweet potatoes or butternut squash.
- Night-Shade Free Option: Omit diced tomatoes, paprika, and curry. Substitute cumin with 2 to 3 teaspoons Italian seasoning, Herbes de Provence, or a mix of thyme, rosemary, oregano, and basil.
- Prep Friendly: Use 3 to 4 cups of frozen vegetable medley instead of fresh vegetables. Sauté onion and garlic, then add frozen veggies with the lentils and continue as directed.
- Storage: Leftovers keep refrigerated for 4-5 days in a covered container or frozen for 2-3 months in freezer-safe containers.
Nutrition
- Serving Size: 1 bowl (approx. 1.5 cups)
- Calories: 270
- Sugar: 6g
- Sodium: 150mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 4.3g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 12g
- Protein: 14g
- Cholesterol: 0mg
