This easy vegan lentil soup is the perfect go-to meal for busy weeknights or chilly days when you crave something warm and comforting. Packed with nutritious vegetables and hearty lentils, it’s a satisfying dish that’s both flavorful and nourishing. Simple ingredients like carrots, celery, onions, garlic, and spices come together to create a vibrant and aromatic broth, while the lentils provide a protein-rich base. With its minimal prep time and ability to simmer away on the stove, this vegan lentil soup is not only healthy but incredibly easy to make!
STEP BY STEP VIDEO GUIDE
INGREDIENTS:
- 2 tbsp olive oil
- 1 onion, diced
- 3 garlic cloves, minced
- 1 bunch of cilantro, chopped
- 3 large or 4 small carrots, sliced
- 2 celery ribs, sliced
- 14.5 oz canned chopped tomatoes
- 1 cup lentils (soaked in water for 1 hour)
- Salt, to taste
- Pepper, to taste
- 1 tsp cumin
- 1 tsp smoked paprika
- Water (enough to cover vegetables and a bit more)
INSTRUCTIONS for Lentil Soup:
- Prepare Ingredients: Soak lentils in water for 1 hour. Dice the onion, mince the garlic, chop the cilantro, and slice the carrots and celery.
- Sauté Vegetables: In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sauté until translucent.
- Add Vegetables: Add the carrots and celery to the pot, cook for about 5 minutes.
- Add Tomatoes and Lentils: Stir in the chopped tomatoes, lentils, and cilantro.
- Season: Add salt, pepper, cumin, and smoked paprika. Mix well.
- Add Water: Pour in enough water to cover all the vegetables and lentils, plus a bit more.
- Cook: Bring the mixture to a boil. Reduce the heat and let it simmer for about 40 minutes, or until the carrots and lentils are soft.
- Serve: Adjust seasoning if needed and serve hot.
Benefits of Lentil Soup
- High in Protein: Lentils are a fantastic plant-based protein source, making this soup an excellent option for vegetarians and vegans.
- Rich in Fiber: Lentils are packed with fiber, which aids in digestion and helps maintain a healthy gut.
- Nutrient-Dense: This soup provides a variety of essential nutrients, including vitamins and minerals from the vegetables and lentils.
- Heart-Healthy: Lentils are known to support heart health by lowering cholesterol levels and reducing blood pressure.
- Low in Fat: Lentil soup is low in fat, making it a heart-friendly and weight-conscious choice.
- Budget-Friendly: Lentils are an affordable ingredient, making this soup a cost-effective meal option.
- Versatile: This soup can be easily customized with different spices and vegetables, allowing for variety in your diet.
- Satisfying and Filling: The combination of protein and fiber in lentils keeps you full and satisfied for longer periods, making it a great meal for managing hunger and maintaining energy levels.
How to Make Lentil Soup Better and Customizable Variations:
Enhance Your Lentil Soup:
- Add Greens: Stir in fresh spinach, kale, or Swiss chard during the last few minutes of cooking for added nutrition and a burst of color.
- Incorporate Coconut Milk: For a creamy texture and rich flavor, add a cup of coconut milk towards the end of cooking.
- Use Broth Instead of Water: Replace water with vegetable or chicken broth to deepen the flavor.
- Roast Vegetables First: Roast your carrots, celery, and onions before adding them to the soup for a caramelized flavor boost.
- Top with Fresh Herbs: Garnish with fresh cilantro, parsley, or dill just before serving to add freshness and brightness.
- Add a Squeeze of Lemon: A splash of lemon juice just before serving can enhance the flavors and add a zesty kick.
Customizable Variations:
- Spicy Lentil Soup: Add diced jalapeños, red pepper flakes, or a splash of hot sauce for some heat.
- Italian Style: Include diced tomatoes, Italian seasoning, and finish with grated Parmesan cheese and a drizzle of olive oil.
- Middle Eastern Flair: Incorporate cumin, coriander, and a touch of cinnamon. Garnish with chopped mint and a dollop of yogurt.
- Indian Twist: Add curry powder, turmeric, and garam masala. Serve with a side of naan bread.
- Hearty Addition: Include diced potatoes, sweet potatoes, or butternut squash for a more filling soup.
- Protein Boost: Add cooked chicken, turkey, or sausage for an extra protein punch.
How to Store and Freeze Lentil Soup:
- Refrigeration: Allow the lentil soup to cool to room temperature. Transfer it to an airtight container and refrigerate for up to 4-5 days.
- Reheat: To reheat, place the desired amount in a pot over medium heat, stirring occasionally until heated through. You can also reheat it in the microwave in a microwave-safe bowl.
Freezing Lentil Soup:
- Cool Completely: Let the soup cool completely before freezing to prevent ice crystals from forming.
- Portioning: Divide the soup into individual portions or family-sized servings. This makes it easier to thaw only what you need.
- Containers: Use freezer-safe containers or heavy-duty freezer bags. Leave some space at the top of containers or bags to allow for expansion as the soup freezes.
- Label: Label each container or bag with the date and contents to keep track of its freshness.
- Freeze: Place the containers or bags in the freezer. Lentil soup can be frozen for up to 3 months.
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Lentil Soup
This hearty lentil soup is packed with vegetables and seasoned with smoked paprika, making it a nutritious and flavorful meal that's easy to prepare.
Ingredients
- 2 tbsp olive oil
- 1 onion diced
- 3 garlic cloves minced
- 1 bunch of cilantro chopped
- 3 large or 4 small carrots sliced
- 2 celery ribs sliced
- 14.5 oz canned chopped tomatoes
- 1 cup lentils soaked in water for 1 hour
- Salt to taste
- Pepper to taste
- 1 tsp cumin
- 1 tsp smoked paprika
- Water enough to cover vegetables and a bit more
Instructions
- Prepare Ingredients: Soak lentils in water for 1 hour. Dice the onion, mince the garlic, chop the cilantro, and slice the carrots and celery.
- Sauté Vegetables: In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sauté until translucent.
- Add Vegetables: Add the carrots and celery to the pot, cook for about 5 minutes.
- Add Tomatoes and Lentils: Stir in the chopped tomatoes, lentils, and cilantro.
- Season: Add salt, pepper, cumin, and smoked paprika. Mix well.
- Add Water: Pour in enough water to cover all the vegetables and lentils, plus a bit more.
- Cook: Bring the mixture to a boil. Reduce the heat and let it simmer for about 40 minutes, or until the carrots and lentils are soft.
- Serve: Adjust seasoning if needed and serve hot.
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