There’s nothing quite like the warmth and satisfaction that comes from a steaming bowl of hearty vegan lentil soup. It’s the kind of meal that not only fills your stomach but also warms your soul. With its rich flavors, nourishing ingredients, and easy preparation, this lentil soup is perfect for a chilly evening or a busy weeknight dinner. Let’s dive into how you can make this delicious and wholesome recipe at home.
Why You’ll Love This Lentil Soup
- Packed with Nutrition: Lentils are loaded with protein, fiber, and essential vitamins.
- Budget-Friendly: Uses simple, affordable ingredients.
- Easy to Make: Perfect for beginners and experienced cooks alike.
- Meal Prep Friendly: Freezes well for future meals.
Ingredients for Hearty Vegan Lentil Soup
Main Ingredients
| Ingredient | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Onion (chopped) | 1 medium |
| Garlic (minced) | 3 cloves |
| Carrots (peeled, chopped) | 2 medium |
| Celery ribs (chopped) | 2 |
| Crushed/diced tomatoes | 14-ounce can |
| Dry green/brown lentils | 2 cups |
| Vegetable broth | 7 cups |
| Ground cumin | 1/2 teaspoon |
| Ground coriander | 1/2 teaspoon |
| Smoked paprika | 1 teaspoon |
| Salt | 1 teaspoon, to taste |
| Baby spinach/kale | 3 cups, sliced |
| Lemon (juiced) | 1 (about 2 tablespoons) |
Step-by-Step Instructions
1. Sauté the Vegetables
- Heat olive oil in a large pot over medium heat.
- Add the chopped onions, minced garlic, carrots, and celery. Cook for 4-5 minutes, stirring frequently, until the vegetables are softened and fragrant.
2. Add the Base Ingredients
- Stir in the crushed or diced tomatoes with their juices.
- Add the lentils, vegetable broth, cumin, coriander, and smoked paprika. Stir to combine all the flavors.
3. Simmer the Soup
- Bring the mixture to a boil, then reduce the heat to a simmer.
- Let the soup cook for about 30 minutes, stirring occasionally, until the lentils are tender and the soup has thickened.
4. Blend for Creaminess (Optional)
- For a slightly creamy texture, use an immersion blender to blend a few times in the pot.
- Alternatively, transfer 1-2 cups of the soup to a blender, blend until smooth, and return it to the pot.
5. Finish with Spinach and Lemon
- Stir in the baby spinach or kale and the freshly squeezed lemon juice. Cook for 1-2 minutes until the greens are wilted.
- Taste and adjust the salt as needed.
6. Serve and Enjoy
- Ladle the soup into bowls and garnish with additional fresh herbs or a drizzle of olive oil if desired.
- Serve with crusty bread or a side salad for a complete meal.
Pro Tips for the Best Lentil Soup
- Rinse the Lentils: Always rinse lentils under cold water before cooking to remove any debris.
- Customize the Veggies: Add zucchini, sweet potatoes, or bell peppers for extra flavor and nutrients.
- Control the Consistency: Adjust the amount of broth to make the soup thicker or thinner.
- Double the Batch: This soup freezes beautifully, so make extra for easy meals later.
Nutritional Information
| Nutrient | Per Serving (1 cup) |
|---|---|
| Calories | 180 |
| Protein | 12g |
| Carbohydrates | 28g |
| Fat | 4g |
| Fiber | 10g |
| Sodium | 480mg |
Delicious Variations
- Spicy Lentil Soup: Add red pepper flakes or cayenne for a spicy kick.
- Herb-Infused: Stir in fresh rosemary or thyme for an earthy aroma.
- Creamy Option: Blend in coconut milk for a richer, creamier soup.
- Low-Carb: Replace lentils with cauliflower rice for a keto-friendly version.
What to Serve with Lentil Soup
- Sides: Crusty bread, garlic knots, or pita chips.
- Salads: A fresh green salad or Mediterranean-inspired cucumber and tomato salad.
- Drinks: A glass of sparkling water with lemon or herbal tea.
- Desserts: Vegan brownies or a light fruit salad.
FAQs About Hearty Vegan Lentil Soup
1. Can I use canned lentils? Yes, but reduce the cooking time as canned lentils are already cooked. Add them in the last 10 minutes of cooking.
2. How do I store leftovers? Store the soup in an airtight container in the refrigerator for up to 5 days.
3. Can I freeze this soup? Absolutely! Let it cool completely, then freeze in portion-sized containers for up to 3 months. Thaw and reheat as needed.
4. What can I substitute for spinach? Kale, Swiss chard, or even finely chopped cabbage work as excellent substitutes.
5. Is this soup gluten-free? Yes, as long as your vegetable broth is gluten-free.
6. Can I make this soup in a slow cooker? Yes! Combine all ingredients except spinach and lemon juice in a slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours. Stir in spinach and lemon juice at the end.
Why This Recipe Will Be Your New Favorite
Hearty vegan lentil soup is more than just a meal—it’s a celebration of wholesome, nourishing ingredients. Whether you’re a seasoned chef or just starting in the kitchen, this recipe is straightforward, adaptable, and incredibly rewarding. The combination of tender lentils, vibrant vegetables, and aromatic spices creates a dish that’s as comforting as it is nutritious.
Your Next Move
Ready to whip up this delicious soup? Gather your ingredients, grab your favorite pot, and get cooking! Don’t forget to share this recipe with friends and family, and tag your creations on social media. For more vegan inspiration, visit Minimalist Baker or Oh She Glows.
Print
Hearty Vegan Lentil Soup Recipe: A Bowl of Comfort and Nutrition
- Total Time: 45 minutes
- Yield: 6 servings
Description
This Hearty Vegan Lentil Soup is the perfect bowl of comfort for any season. Packed with plant-based protein, fiber, and a medley of vegetables, this soup is both nutritious and delicious. Its rich flavors and ease of preparation make it ideal for weeknight dinners, meal prep, or cozy gatherings.
Ingredients
Main Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 celery ribs, chopped
- 14-ounce can crushed or diced tomatoes
- 2 cups dry green or brown lentils
- 7 cups vegetable broth
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon salt (adjust to taste)
- 3 cups baby spinach or kale, sliced
- 1 lemon, juiced (about 2 tablespoons)
Instructions
Sauté the Aromatics
- Heat olive oil in a large pot over medium heat.
- Add chopped onion, garlic, carrots, and celery. Sauté for 4-5 minutes, stirring frequently, until softened and fragrant.
2. Add the Base Ingredients
- Stir in the crushed or diced tomatoes, lentils, vegetable broth, cumin, coriander, smoked paprika, and salt.
- Mix well to ensure the spices are evenly distributed.
3. Simmer the Soup
- Bring the mixture to a boil, then reduce the heat to a simmer.
- Cover and let it cook for 30 minutes, stirring occasionally, until the lentils are tender.
4. Blend for Creaminess (Optional)
- Use an immersion blender to partially blend the soup, creating a creamy yet chunky texture.
- Alternatively, transfer 1-2 cups of the soup to a blender, blend until smooth, and return it to the pot.
5. Finish with Greens and Lemon
- Stir in the baby spinach or kale and freshly squeezed lemon juice.
- Cook for 1-2 minutes until the greens are wilted and well incorporated.
6. Serve and Garnish
- Ladle the soup into bowls and garnish with fresh herbs, a drizzle of olive oil, or crusty bread if desired.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Cuisine: Vegan
