Vegan Tomato and Lentil Soup

Vegan Tomato and Lentil Soup
Vegan Tomato and Lentil Soup

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:

  1. Rinse the red lentils thoroughly under cold water until the water runs clear.
  2. In a large saucepan, combine the lentils with 4 cups of vegetable broth.
  3. 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:

  1. In a separate large pot, heat the olive oil over medium heat.
  2. 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.
  3. Stir in the ground cumin, ground coriander, paprika, dried thyme, salt, and black pepper. Cook for 1-2 minutes until fragrant.
  4. Add the diced and crushed tomatoes to the pot, along with the cooked red lentils and their cooking liquid.
  5. Stir well to combine all the ingredients.
  6. 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

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