Why You’ll Love This Recipe
- Nourishing and Cozy: Packed with protein-rich lentils, fiber-filled vegetables, and anti-inflammatory spices, this soup offers both comfort and nutrition.
- Quick and Easy: Ready in about 30 minutes, it’s perfect for weeknight dinners or meal prep.
- One-Pot Meal: Minimal cleanup required, making it ideal for busy lifestyles.
- Budget-Friendly: Made with simple, affordable ingredients that are easy to find.
- Customizable: Easily adapt the recipe to include your favorite vegetables or spices.
Ingredients
- 1 onion, finely diced
- 3 garlic cloves, minced
- 2 medium carrots, sliced
- 3 celery stalks, sliced
- 12 oz potatoes (about 340 g), peeled and cubed
- 2 tsp cumin
- 1 tsp turmeric
- 2 tsp paprika
- 1-inch piece of ginger, peeled and grated
- 1 tsp salt
- Freshly ground black pepper to taste
- 4 cups low-sodium vegetable broth (about 880 ml)
- 1 tbsp tomato paste
- 8.5 oz crushed tomatoes (about 240 g)
- 6 oz red lentils (about 170 g), dry
- 2 cups baby spinach (about 60 g)
- ½ cup fresh parsley (about 14 g), finely chopped
- 1 tbsp lemon juice
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Sauté the Vegetables: In a large pot over medium heat, add the diced onion, minced garlic, sliced carrots, sliced celery, cubed potatoes, and spices (cumin, turmeric, paprika, grated ginger, salt, and black pepper). Sauté in a splash of water or a bit of oil for about 5 minutes, stirring frequently.
- Add Liquids and Lentils: Pour in the vegetable broth, tomato paste, and crushed tomatoes. Stir well to combine, then bring the mixture to a boil. Once boiling, add the dry red lentils and mix thoroughly.
- Simmer: Reduce the heat to low, cover the pot, and let the soup simmer for approximately 15 minutes, or until the lentils are cooked and the potatoes are tender but not overcooked.
- Add Greens and Final Touches: Stir in the baby spinach and let it wilt for a few minutes. Turn off the heat, then add the chopped fresh parsley and lemon juice. Taste and adjust the seasoning as needed.
- Serve: Ladle the soup into bowls and enjoy warm.
Servings and Timing
- Servings: This recipe yields approximately 3 servings.
- Preparation Time: About 10 minutes.
- Cooking Time: Approximately 25 minutes.
- Total Time: Around 35 minutes.
Variations
- Vegetable Substitutions: Feel free to replace or add vegetables such as sweet potatoes, butternut squash, bell peppers, peas, or green beans.
- Leafy Greens: Instead of spinach, you can use kale or other leafy greens.
- Legume Alternatives: Swap red lentils for canned brown lentils or chickpeas for a different texture and flavor.
- Spice Adjustments: Customize the spices to your preference; consider adding coriander seeds, smoked paprika, or chili flakes for extra heat.
Storage/Reheating
- Refrigeration: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 5 days. Reheat on the stove over medium heat or in the microwave until warmed through.
- Freezing: This soup freezes well. Place cooled soup in a freezer-safe container and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
FAQs
What makes this soup anti-inflammatory?
The inclusion of spices like turmeric and ginger, known for their anti-inflammatory properties, along with nutrient-dense vegetables and legumes, contributes to the soup’s anti-inflammatory benefits.
Can I use a different type of lentil?
Yes, you can substitute red lentils with brown or green lentils; however, keep in mind that cooking times may vary, and the texture of the soup may be different.
Is this soup gluten-free?
Yes, all the ingredients in this recipe are naturally gluten-free. Just ensure that your vegetable broth and other packaged ingredients are certified gluten-free if you have sensitivities.
How can I add more protein to this soup?
To increase the protein content, consider adding more lentils, chickpeas, or even tofu cubes.
Can I make this soup in a slow cooker?
Yes, you can adapt this recipe for a slow cooker. Sauté the vegetables and spices as directed, then transfer everything to the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
What can I serve with this soup?
This soup pairs well with crusty bread, a side salad, or over a bed of rice or quinoa for a more substantial meal.
Vegan Lentil Soup Recipe
- Total Time: 35 minutes
- Yield: 3 servings
- Diet: Gluten Free
Description
This hearty and nourishing vegan lentil soup is packed with red lentils, root vegetables, and leafy greens, infused with anti-inflammatory spices like turmeric and ginger. A one-pot meal, perfect for meal prep, this flavorful, protein-rich soup is comforting, budget-friendly, and ready in just 30 minutes.
Ingredients
- 1 onion, finely diced
- 3 garlic cloves, minced
- 2 medium carrots, sliced
- 3 celery stalks, sliced
- 12 oz potatoes (about 340 g), peeled and cubed
- 2 tsp cumin
- 1 tsp turmeric
- 2 tsp paprika
- 1-inch piece of ginger, peeled and grated
- 1 tsp salt
- Freshly ground black pepper to taste
- 4 cups low-sodium vegetable broth (about 880 ml)
- 1 tbsp tomato paste
- 8.5 oz crushed tomatoes (about 240 g)
- 6 oz red lentils (about 170 g), dry
- 2 cups baby spinach (about 60 g)
- ½ cup fresh parsley (about 14 g), finely chopped
- 1 tbsp lemon juice
Instructions
- Sauté the Vegetables
- In a large pot over medium heat, add diced onion, minced garlic, sliced carrots, sliced celery, cubed potatoes, and spices (cumin, turmeric, paprika, grated ginger, salt, and black pepper).
- Sauté in a splash of water or a bit of oil for about 5 minutes, stirring frequently.
- Add Liquids and Lentils
- Pour in the vegetable broth, tomato paste, and crushed tomatoes. Stir well.
- Bring the mixture to a boil. Add the dry red lentils and mix thoroughly.
- Simmer
- Reduce heat to low, cover the pot, and let the soup simmer for about 15 minutes until lentils are cooked and potatoes are tender.
- Add Greens and Final Touches
- Stir in the baby spinach and let it wilt for a few minutes. Turn off heat.
- Add chopped fresh parsley and lemon juice. Adjust seasoning as needed.
- Serve
- Ladle the soup into bowls and enjoy warm!
Notes
- Swap spinach with kale or other leafy greens.
- Replace red lentils with brown lentils or chickpeas (adjust cooking time).
- Add extra spices like coriander, smoked paprika, or chili flakes for heat.
- Store leftovers in the fridge for up to 5 days or freeze for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan, Mediterranean