Description
A wholesome and comforting vegan lentil soup packed with fresh vegetables, hearty lentils, and flavorful spices. This easy-to-make soup is perfect for a nourishing meal, featuring a medley of potatoes, green beans, carrots, and leafy greens simmered in a fragrant broth with paprika, cumin, and curry. Ideal for lunch or dinner, it pairs beautifully with vegan bread or cornbread.
Ingredients
Scale
Vegetables
- 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 lb. baby potatoes, diced
- 2 handfuls of baby spinach or kale
- 1/2 cup parsley, chopped
- juice of 1 lemon
Pantry Items
- 1 1/2 cups dried brown or green lentils
- 1 can (14oz) diced tomatoes with juices, or 2 – 3 roma tomatoes diced
- 1/4 cup water or 2 tablespoons olive oil
- 6 cups water or low-sodium broth, plus more as needed
- 1 1/2 teaspoons paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon curry powder
- mineral salt & pepper, to taste
Instructions
- Saute Vegetables: In a large Dutch oven or pot, heat 1/4 cup water or 2 tablespoons olive oil over medium heat. Add the diced onion, carrots, celery, and minced garlic. Sauté for about 5 minutes until softened. Stir in the paprika, curry, and cumin, cooking for an additional 1 minute or until aromatic.
- Simmer Soup: Add the 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 heat to low and cover the pot partially with the lid. Let it simmer gently for 30 to 35 minutes, stirring occasionally, until the lentils and potatoes are tender.
- Add Greens: About 5 minutes before the soup finishes cooking, stir in the baby spinach or kale. Add up to 1 cup more water if needed to reach desired consistency. Stir in the juice of 1 lemon and season with mineral salt and freshly ground black pepper to taste.
- Serve: Ladle the hot soup into bowls. Garnish each serving with a sprinkle of fresh chopped parsley and an optional squeeze of extra lemon juice for brightness. This hearty vegan lentil soup goes wonderfully with homemade vegan cornbread, vegan naan, or artisan bread.
Notes
- Lentils: Green lentils require a longer cooking time; add 5 to 10 extra minutes when simmering on the stovetop, or 2 additional minutes if using the Instant Pot.
- Herbs Variation: Substitute cumin and curry with 1 teaspoon of thyme, Italian seasoning, or Herbes de Provence for a different flavor profile.
- Potato Alternatives: Try sweet potatoes or butternut squash instead of baby potatoes for a variation in taste and texture.
- Nightshade Free Option: Omit diced tomatoes, paprika, and curry. Replace cumin with 2–3 teaspoons of Italian seasoning, herbs de Provence, or a mix of thyme, rosemary, oregano, and basil.
- Prep-Friendly: Substitute most fresh vegetables with 3–4 cups of frozen vegetable medley. Sauté onion and garlic first, then add frozen veggies with lentils and proceed as usual.
- Storage: Refrigerate leftovers covered for 4–5 days or freeze in freezer-safe containers for 2–3 months.
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 5g
- Sodium: 180mg
- Fat: 4.5g
- Saturated Fat: 0.6g
- Unsaturated Fat: 3.6g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
