Craving a hearty and wholesome meal that’s packed with flavor and goodness? Look no further than this classic vegan lentil soup recipe. Simple to prepare and incredibly satisfying, this soup is a perfect choice for a chilly day or a light lunch. With just a few pantry staples and fresh vegetables, you can whip up this nourishing dish in under an hour.
This vegan lentil soup is a delicious and easy-to-follow recipe that delivers a warm and comforting bowl of goodness. Made with simple ingredients like onions, carrots, red lentils, and vegetable stock, this soup is packed with flavor and protein. The method is straightforward, involving sautéing the vegetables, simmering the lentils in a flavorful broth, and then blending the soup for a smooth and creamy texture. It’s a perfect weeknight meal that can be easily customized with your favorite herbs and spices.
Serves
6 adults
Preparation time
10 minutes
Cooking time
30 minutes
Utensils needed
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Ingredients
- 2 small onions, chopped
- 2 large carrots, chopped
- 1/2 teaspoon mixed dried herbs
- Pinch of ground ginger
- 225g red lentils
- 2 low-salt stock cubes, dissolved in 1150ml boiling water
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Method
- Sauté the vegetables: Place the chopped onions in a saucepan with a small amount of water and cook gently for about 5 minutes until softened. Add the chopped carrots and cook for a few more minutes.
- Add spices and lentils: Stir in the mixed dried herbs and ground ginger. Remove the pan from the heat and stir in the red lentils.
- Simmer the soup: Return the pan to the heat, pour in the vegetable stock, and bring to a simmer. Cook for 25-30 minutes, or until the lentils are tender.
- Blend the soup: Use a hand blender to blend the soup until smooth.
- Serve: Return the blended soup to the saucepan and reheat gently without boiling. Serve hot and enjoy!
Tip: For a thicker soup, allow some of the liquid to evaporate during the simmering process. You can also adjust the consistency by adding more or less water.
Nutritional information:
- Vegan lentil soup is a good source of protein and fiber. One cup of lentil soup contains about 10 grams of protein and 8 grams of fiber.
- Lentils are a good source of iron and magnesium. One cup of lentil soup contains about 3 milligrams of iron and 60 milligrams of magnesium.
- Vegan lentil soup is a low-calorie meal. One cup of lentil soup contains about 150 calories.
- Vegan lentil soup is a good source of vitamins and minerals. One cup of lentil soup contains a good amount of vitamins A, C, and K, as well as potassium and folate.
Here is a breakdown of the nutritional information for one cup of vegan lentil soup:
- Calories: 150
- Protein: 10 grams
- Fiber: 8 grams
- Iron: 3 milligrams
- Magnesium: 60 milligrams
- Vitamin A: 10% of the daily value
- Vitamin C: 15% of the daily value
- Vitamin K: 5% of the daily value
- Potassium: 5% of the daily value
- Folate: 5% of the daily value
Tips for making vegan lentil soup:
- Use a variety of lentils. You can use any type of lentils you like, including green, brown, red, and Puy lentils. Each type of lentil has a different flavor and texture, so you can experiment to find your favorite.
- Add your favorite vegetables. This soup is a great way to use up leftover vegetables. You can add any vegetables you like, such as chopped broccoli, cauliflower, or zucchini.
- Season to taste. This soup is very versatile, so you can adjust the seasonings to your liking. If you like a spicier soup, you can add a pinch of cayenne pepper or red pepper flakes.
- Add a dollop of yogurt or sour cream. This is a great way to add a touch of creaminess and tanginess to the soup.
- Serve with crusty bread. This is a classic combination that is sure to please everyone.
Plating ideas:
- Use a contrasting color scheme. A bowl of soup can be a bit bland, so add some pops of color with your garnishes. For example, you could use a sprinkle of fresh herbs, a dollop of yogurt, or a few pieces of chopped vegetables.
- Consider the shape of your bowl. A round bowl will create a more visually appealing presentation than a square or rectangular bowl.
- Get creative with your garnishes. There are endless possibilities for garnishing your vegan lentil soup. You could use anything from a sprinkle of toasted nuts to a drizzle of olive oil.
