Vegan Lentil Soup
This hearty, spiced lentil soup combines protein-rich lentils with fresh vegetables and aromatic spices to create a wholesome, satisfying meal. Ready in just 45 minutes, it offers a nutritious, fiber-packed, and low-fat option that’s vegan and gluten-free. Perfect for meal prep and freezing, it’s a comforting go-to for easy weeknight dinners or lunch.
Equipment
- 1 Large Heavy-Bottomed Pot
- 1 Immersion Blender (optional)
- 1 Cutting board
- Measuring cups and spoons
- 1 Ladle
Ingredients
- 2 tablespoons olive oil
- 1 medium onion finely chopped
- 3 garlic cloves minced
- 2 medium carrots peeled and diced
- 2 celery stalks chopped
- 14- ounce can diced or crushed tomatoes
- 2 cups dry green or brown lentils rinsed
- 7 cups vegetable broth
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon salt adjust to taste
- 3 cups baby spinach thinly sliced (or kale, chopped)
- Juice of 1 lemon about 2 tablespoons
Instructions
- Sauté Aromatics and Vegetables: Warm the olive oil in a large pot over medium heat. Add the chopped onion, minced garlic, diced carrots, and chopped celery. Cook, stirring regularly, for about 4 to 5 minutes, until the vegetables soften and the onion becomes translucent.
- Combine Lentils and Spices: Pour in the canned tomatoes with their juices, the rinsed lentils, and the vegetable broth. Stir in the ground cumin, coriander, and smoked paprika until everything is well mixed.
- Simmer Until Tender: Bring the mixture to a gentle boil, then reduce the heat to low. Let the soup simmer uncovered for around 30 minutes, or until the lentils are tender and the soup thickens. Stir occasionally to prevent sticking.
- Optional Creamy Texture: For a smoother consistency, use an immersion blender to partially puree the soup right in the pot, blending just a few times to retain some texture. Alternatively, transfer 1-2 cups of the soup to a blender, puree until smooth, and return it to the pot.
- Add Greens and Finish: Stir in the sliced spinach and lemon juice. Cook for another minute until the greens wilt. Taste and adjust the salt as needed.
Notes
- If you prefer a thinner soup, simply add more vegetable broth or water until it reaches your desired consistency.
- This soup stores well in the refrigerator for up to 5 days, making it excellent for meal prep.
- Freeze leftovers in airtight containers, either in individual portions or a large batch, to enjoy later.
- Kale can replace spinach, but it requires an extra 10 minutes of cooking to become tender.
- For extra flavor, garnish with fresh herbs or a drizzle of olive oil before serving.
