Vegan Tomato and Lentil Soup
5/5
Vegan Tomato and Lentil Soup is a hearty and nutritious dish that’s perfect for a comforting meal. It combines red lentils, tomatoes, and a blend of aromatic spices to create a delicious plant-based soup.
INGREDIENTS
- 1 cup red lentils, rinsed and drained
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 carrot, peeled and diced
- 1 celery stalk, diced
- 1 red bell pepper, diced
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) crushed tomatoes
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon paprika
- 1/2 teaspoon dried thyme
- Salt and black pepper to taste
- Fresh basil or parsley leaves for garnish (optional)
- Fresh lemon juice for a zesty finish
INSTRUCTIONS
Cooking the Lentils:
- Rinse the red lentils thoroughly under cold water until the water runs clear.
- In a large saucepan, combine the lentils with 4 cups of vegetable broth.
- Bring to a boil, then reduce the heat to low and simmer for 15-20 minutes or until the lentils are tender and have broken down.
Making the Soup:
- In a separate large pot, heat the olive oil over medium heat.
- Add the finely chopped onion, minced garlic, diced carrot, diced celery, and diced red bell pepper. Sauté for 5-7 minutes until the vegetables begin to soften.
- Stir in the ground cumin, ground coriander, paprika, dried thyme, salt, and black pepper. Cook for 1-2 minutes until fragrant.
- Add the diced and crushed tomatoes to the pot, along with the cooked red lentils and their cooking liquid.
- Stir well to combine all the ingredients.
- Bring the soup to a simmer, then reduce the heat to low, cover, and let it simmer for 15-20 minutes, allowing the flavors to meld together.
TIPS
- Adjust the thickness of the soup by adding more vegetable broth if desired.
- For a creamier texture, use an immersion blender to partially blend the soup, leaving some lentils and vegetables intact.
- Customize with your favorite herbs and spices, such as basil, oregano, or smoked paprika.
NUTRITION VALUE
- Calories: Approx. 200 kcal
- Protein: 10g
- Carbohydrates: 36g
- Fiber: 12g
- Fat: 2g
- Vitamin A: 80% DV
- Vitamin C: 60% DV
- Iron: 20% DV
