Description
This hearty vegan lentil soup is a nourishing, flavorful dish perfect for any season. Featuring a medley of vegetables, tender lentils, and warm spices like paprika, cumin, and curry, it offers a satisfying, nutrient-packed meal that’s easy to prepare on the stovetop, Instant Pot, or slow cooker. Enhanced by leafy greens and a bright touch of lemon juice, this comforting soup serves as a wholesome and delicious plant-based option for vegans and anyone seeking a healthy, filling meal.
Ingredients
Scale
Vegetables & Aromatics
- 1 medium onion, diced
- 2 – 3 carrots (about 1 cup), diced
- 2 celery ribs, diced
- 3 cloves garlic, minced
- 1 cup green beans, cut into 1-inch pieces (fresh or frozen)
- 1 can (14oz) diced tomatoes with juices, or 2 – 3 roma tomatoes diced
- 1 lb. baby potatoes, diced
- 2 handfuls of baby spinach or kale
- 1/2 cup parsley, chopped
Dry Ingredients & Spices
- 1 1/2 cups dried brown or green lentils
- 1 1/2 teaspoons paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon curry powder
- Mineral salt & pepper, to taste
Liquids & Others
- 1/4 cup water or 2 tablespoons olive oil
- 6 cups water or low-sodium broth, plus more as needed
- Juice of 1 lemon
Instructions
- Saute Aromatics: In a large Dutch oven or pot, heat the water or olive oil over medium heat. Add the diced onion, carrots, celery, and minced garlic. Saute for about 5 minutes until the vegetables soften and the aromas develop. Then add paprika, curry powder, and cumin, stirring and sauteing for another minute until fragrant.
- Simmer Soup: Add green beans, diced tomatoes with their juices, diced baby potatoes, lentils, and 6 cups of water or low-sodium broth to the pot. Stir well and bring to a boil. Once boiling, reduce heat to low, cover the pot partially with the lid ajar, and simmer for 30 to 35 minutes. Stir occasionally, ensuring lentils and potatoes cook through.
- Add Greens and Season: About 5 minutes before the soup finishes cooking, stir in the baby spinach or kale. If the soup is too thick, add up to 1 cup more water as needed. Finish by stirring in the lemon juice and seasoning with mineral salt and freshly ground pepper to taste.
- Serve: Ladle the soup into bowls, garnish with freshly chopped parsley, and add an additional squeeze of lemon juice for brightness. This soup pairs beautifully with vegan cornbread, vegan naan, or crusty artisan bread.
Notes
- If using green lentils, they usually require an extra 5 to 10 minutes of cooking time on the stovetop or about 2 additional minutes in the Instant Pot.
- To change the flavor profile, substitute cumin and curry with 1 teaspoon of thyme, Italian seasoning, or Herbes de Provence.
- Swap baby potatoes for sweet potatoes or butternut squash for a different twist.
- For a nightshade-free version, omit diced tomatoes, paprika, and curry. Replace cumin with 2 to 3 teaspoons of Italian seasoning, Herbes de Provence, or a mix of thyme, rosemary, oregano, and basil.
- Make this recipe even more prep-friendly by substituting fresh veggies with 3 to 4 cups of frozen vegetable medley. Saute the onion and garlic, then add frozen veggies and lentils, continuing as directed.
- Leftovers can be refrigerated for 4 to 5 days when stored covered. For longer storage, freeze in freezer-safe containers for up to 2 to 3 months.
Nutrition
- Serving Size: 1 bowl (approximately 1 1/2 cups)
- Calories: 250
- Sugar: 6g
- Sodium: 220mg
- Fat: 4.5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 12g
- Protein: 14g
- Cholesterol: 0mg
