Vegan Lentil and Vegetable Soup
Vegan Lentil and Vegetable Soup is a hearty and nutritious dish that combines tender lentils with a medley of colorful vegetables in a flavorful broth. This vegan soup is not only delicious but also packed with protein and fiber, making it a wholesome and comforting choice for a warm and satisfying meal.
INGREDIENTS
- 1 cup green or brown lentils, rinsed and drained
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 bell pepper, diced
- 1 zucchini, diced
- 1 can (14 oz) diced tomatoes
- 6 cups vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes (adjust to your spice preference)
- Salt and black pepper to taste
- 2 tablespoons olive oil
- Fresh parsley or cilantro leaves, chopped, for garnish (optional)
- Lemon wedges, for serving (optional)
- Crusty bread or crackers, for serving
INSTRUCTIONS
Sauté the Aromatics:
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the chopped onion and sauté for 2-3 minutes until it becomes translucent.
Stir in the minced garlic and sauté for another 1-2 minutes until fragrant.
Add the Vegetables:
- Add the diced carrots, celery, bell pepper, and zucchini to the pot. Sauté for about 5-7 minutes until the vegetables start to soften.
Simmer the Soup:
Pour in the diced tomatoes and vegetable broth. Stir to combine.
Add the rinsed and drained lentils to the pot.
Season with ground cumin, ground coriander, smoked paprika, red pepper flakes, salt, and black pepper.
Stir everything together.
Cook the Soup:
- Bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes, or until the lentils and vegetables are tender. Stir occasionally.
Serve Vegan Lentil and Vegetable Soup:
Garnish with fresh parsley or cilantro leaves if desired.
Serve hot with lemon wedges on the side for an extra burst of flavor.
Accompany with crusty bread or crackers for a satisfying meal.
TIPS
- Customize the soup by adding other vegetables like spinach, peas, or potatoes.
- Adjust the spice level by adding more or less red pepper flakes.
- You can use canned lentils for a quicker cooking time.
- Store any leftover lentil and vegetable soup in an airtight container in the refrigerator for up to three days. Reheat before serving.
NUTRITION VALUE
- Calories: 200-250 (approximate values)
- Carbohydrates: 35-40g
- Protein: 10-12g
- Fat: 4-6g
- Fiber: 10-12g
