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