Vegetarian Lentil Soup – Healthy Seasonal Recipes


You won’t ever use one other Lentil Soup recipe once more when you strive a bowl of this Vegetarian Lentil Soup with kale, tomatoes and carrots. It is loaded with tender lentils, wealthy spiced broth and loads of hearty veggies! It is the best possible lentil soup recipe I’ve ever made.

black pot overhead with soup with a ladle

Why This is the Best Lentil Soup Recipe Ever!

I’m not joking after I say that is one of the best Lentil Soup! I can not cease craving it. I’ve made three large batches of it within the final two weeks and I’m nonetheless dreaming of it proper now as I sit to kind this to you!

There is one thing chic in regards to the layers of spices: turmeric, oregano, cumin, coriander and smoked paprika. Add to that the thick and hearty texture redolent of onion and garlic and spiked with tender chunks of carrots, tomato and parnisps. The kale, stirred in and cooked for the final a number of minutes, is simply tender however not overcooked.

The cilantro added as soon as it comes off the warmth provides the soup freshness whereas the lemon makes the earthy lentils pop with shiny acidity and balances all of the savory tastes!

For dinner, we’ve loved steaming bowls of this lentil soup, topped with Greek yogurt and cilantro (plus some scorching sauce for me and my husband.) All that’s wanted is heat pita bread on the aspect and you’ve got a brilliant filling meal!

I’ve additionally been loving having it to reheat for lunches. Bonus: I’ve even examined out freezing it, and it really works nice. Since this makes an enormous batch (12 cups) you’ll be able to pop a pair servings into the freezer to thaw out for straightforward lunches.

I also needs to point out, that this isn’t simply vegetarian, it’s really vegan, which is nice since we’ve been making an attempt to eat meals with a decrease carbon footprint. This is one plant-primarily based meal that actually satisfies and the entire household loves it.

Ingredient Notes For This Recipe

ingredients with labels

Brown Lentils

There are many forms of lentils, from French Green Lentils and Red Lentils to Black Lentils and brown lentils. They all have totally different cooking occasions and textures. For this soup, you wish to purchase brown lentils. They have one of the best mushy texture for making soup, however they aren’t mushy and received’t disintegrate. They are bought in 1-pound baggage within the dried bean part of most supermarkets. You will want 1 pound (or two cups) of lentils for this recipe

Spices

Whole Cumin and Coriander Seeds: These are toasted in a skillet after which floor as much as maximize their taste and add a bit little bit of seedy texture to the soup. To save time, you’ll be able to skip toasting and grinding and substitute bought floor cumin and coriander as a substitute. Simply add them into the onion combination with the opposite spices. Smoked Paprika, Oregano, Turmeric, Black Pepper: These spices give it tons of taste! The smoky style from the smoked paprika makes this vegan soup one which even meat eaters will love. It’s like a secret ingredient! Salt: Make certain so as to add the salt after the lentils have simmered for quarter-hour in order that it doesn’t make them powerful.

Sweet Onion, Garlic, Carrot and Parsnips

One of the keys to creating a vegan soup style wealthy and flavorful is beginning out with browning the greens. The sweetness of the onions, parsnips and carrots is necessary to steadiness the opposite tastes within the soup.

Vegetable Broth

I attempted making this with water as a substitute of broth and it simply wasn’t the identical. My absolute favourite veggie broth is Imagine “No-Chicken” broth. The identify is a bit humorous however I guarantee you, it’s vegan. You can even purchase it in low-sodium too!

Fire Roasted Diced Tomatoes

If you could find them, search for a small can of “fire-roasted” diced tomatoes for this recipe. The hearth-roasted tomatoes add much more smoky taste to the soup. Regular diced canned tomatoes can be utilized, and contemporary tomato additionally works. I like to recommend eradicating the tomato seeds and peel first. You will want 1 1/2 cups contemporary diced tomatoes.

Kale

I really like including kale to soups! {Don’t miss my Kale and Potato Soup or my Chicken and Vegetable Soup to call a number of!} Either Lacinato or curly kale works right here. Run your hand alongside the stem and take away the leaves. Chop the leaves into chunk-sized items. Rinse and spin the kale dry.

Lemon and Cilantro

To steadiness out the sweetness of the greens and the wealthy earthy lentils, a little bit of contemporary lemon juice actually peps up the soup significantly. I additionally added in a pleasant massive pile of chopped cilantro too. Make certain to do that after the soup comes off the warmth in order that the flavors keep contemporary.

close-up of lentil soup in a black pot

Step By Step Instructions To Make This Vegetarian Lentil Soup

toasting the spices in a skillet and grinding them in a coffee grinder

Step 1: Toast and Grind The Whole Spices

To convey out the flavour of the coriander seeds and cumin seeds, toast them in a small skillet over medium warmth. Swirl the skillet typically till the seeds are aromatic and beginning to pop and evenly smoke, 2 to three minutes. Remove them from the warmth and switch them to a mortar and pestle or espresso grinder. Coarsely grind them. As I stated earlier than, you’ll be able to skip this step and purchase floor spices. Just add them in with the opposite spices.

brown the vegetables then add the spices to toast them in the hot oil

Step 2: Brown the Veggies then Add Aromatic Spices

Heat oil in a big heavy backside soup pot over medium-excessive warmth. Add onion, carrot and parsnips (or turnip) and prepare dinner, stirring typically till the onion is beginning to brown, about 10 to 13 minutes.Add in garlic, and prepare dinner for 30 seconds. Stir within the floor cumin and coriander, smoked paprika, oregano, turmeric and pepper and stir to coat the onion combination with the spices. Cook, stirring for 30 seconds to bloom the spices.

cook the lentils in the broth to soften them for 15 minutes

Step 3: Simmer the Lentils To Soften

Add broth and lentils and produce to a boil over excessive warmth, stirring sometimes. Reduce warmth to keep up a mild simmer and prepare dinner till the lentils are virtually mushy, about quarter-hour.

Step 4: Add in Kale, Tomatoes and Salt to Finish Cooking

Stir in diced tomatoes, kale and salt. Increase warmth to regain the simmer then cut back it to proceed simmering. Cook till the lentils are mushy and breaking down and the kale is tender, about 10 minutes extra. If the soup turns into too thick, add as much as 2 cups of water to skinny it out.

adding in the cilantro

Step 5: Finish With Cilantro and Lemon

Remove the pot from the warmth and stir in cilantro and lemon juice.

close up of bowl of soup with yogurt on top

For serving, prime the bowls off with plant-primarily based vegan Greek yogurt (that is the one I like) or use common cow’s milk Greek yogurt for a little bit of cool and tangy distinction. Sprinkling on some contemporary cilantro peps up the colours too!

FAQ’s and Expert Tips For This Lentil and Veggie Soup

Is lentil soup good for weight reduction?

Lentil soup is nice for weight reduction as a result of it’s excessive in fiber and protein, each of which assist to maintain you full for longer. Protein reduces starvation stage and urge for food and fiber slows digestion which signifies that at solely 300 energy per serving you’ll be happy for longer.

Do you need to soak lentils for soup?

Lentils prepare dinner in lower than a half-hour even with out soaking, so it’s not essential to soak them in water in a single day. That stated, soaking might assist some people digest lentils extra simply. Soaking additionally cuts cooking time in half.

How lengthy does lentil soup final within the fridge?

This recipe is even higher on the second day! It might be saved within the fridge for 4 to 5 days and it may be frozen for 3 months. Thin with further broth as crucial as it is going to thicken.

What pairs with lentil soup?

Lentil soup pairs effectively with toasted complete-wheat pita bread. Toasted complete-wheat bread is a good aspect dish with any soup. Or for a faster choice strive my gluten-free skillet cornbread which is prepared in a few half-hour.

Additional Recipes To Try

chickpea stew, lentil and celeriac salad, lentil power bowls

This Vegan Chickpea Stew has flavors impressed by Moroccan delicacies.From a favourite cookbook assessment, this Lentil and Celery Root Salad has an fascinating garlic, herb and anchovy dressing.If you just like the spices on this lentil soup, then check out these vegetarian Lentils Bowls with coriander.

vegan vegetable soup, vegetarian shepherd's pie, minestrone soup

4. My harvest Vegan Vegetable Soup with butternut squash and kale is a unbelievable and wholesome soup recipe. 5. These particular person Vegetarian Shepherd’s Pie are made with lentils as a substitute of beef, and are topped with mashed butternut squash! 6. One of our hottest vegetarian soups is our Classic Minestrone! Try it and discover out why it’s a favourite!

corn chowder, black lentil salad, zucchini soup

7. We are tremendous happy with how tasty this Corn Chowder is, and it’s made with much less fats and energy than many recipes on the market! The key’s utilizing potatoes to thicken it and provides it nice texture with none roux or gluten. 8. If you may have by no means tried black lentils earlier than, strive them on this straightforward Mediterranean Black Lentil Salad! It’s made with cucumbers, feta, parsley and spinach!9. Don’t miss one other latest addition to our soup assortment right here on Healthy Seasonal Recipes: This Creamy Zucchini Soup with Greek Yogurt and Dill is a complete winner!

lentil soup in two bowls

Thanks a lot for studying. If you’re new right here it’s your decision to join my free weekly e mail e-newsletter or observe me on instagram. If you make this recipe, please come again and depart a star score and assessment! It may be very appreciated. Happy Cooking! ~Katie

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Description

This Vegetarian Lentil Soup is the BEST EVER! It is extremely hearty and loaded with tender veggies, spices, tomatoes and kale and is just 300 energy per serving!


Scale
1x2x3x

Ingredients

2 teaspoons coriander seeds *see ingredient be aware

1 teaspoon cumin seeds *see ingredient be aware

3 tablespoons olive oil

2 massive candy onions, diced

2 cups diced peeled carrot

1 cup diced peeled parsnip or turnip

4 cloves garlic, minced

2 teaspoons smoked paprika

1 teaspoon dried oregano

½ teaspoon turmeric

½ teaspoon pepper

8 cups vegetable broth

2 cups dry brown lentils (1 pound)

14 ounces canned diced tomatoes, ideally hearth-roasted

3 cups chopped kale

1 teaspoon salt, or to style

½ cup chopped cilantro

4 ½ teaspoons (or 1 ½ tablespoons) lemon juice, or to style

Greek yogurt or plant-primarily based yogurt for serving, elective

Instructions

Place coriander and cumin in a small skillet and set over medium warmth. Cook, swirling the skillet typically till the seeds are aromatic and beginning to pop and evenly smoke, 2 to three minutes. Remove them from the warmth and switch them to a mortar and pestle or espresso grinder. Coarsely grind them.
Heat oil in a big heavy backside soup pot over medium-excessive warmth. Add onion, carrot and parsnips (or turnip) and prepare dinner, stirring typically till the onion is beginning to brown, about 10 to 13 minutes. Add in garlic, and prepare dinner for 30 seconds. Stir within the floor cumin and coriander, smoked paprika, oregano, turmeric and pepper and stir to coat the onion combination with the spices. Cook, stirring for 30 seconds to bloom the spices.
Add broth and lentils and produce to a boil over excessive warmth, stirring sometimes. Reduce warmth to keep up a mild simmer and prepare dinner till the lentils are virtually mushy, about quarter-hour.
Stir in diced tomatoes, kale and salt. Increase warmth to regain the simmer then cut back it to proceed simmering. Cook till the lentils are mushy and breaking down and the kale is tender, about 10 minutes extra.
Remove from the warmth and stir in cilantro and lemon juice. Serve with yogurt if desired.

Notes

Coriander and Cumin Seeds

Buy complete coriander and cumin seeds within the bulk spice part of well being meals shops or within the spice part of huge supermarkets.  To save time, you’ll be able to skip toasting and grinding and substitute bought floor cumin and coriander as a substitute. Simply add them into the onion combination with the opposite spices in step 2.

To Prepare With Soaked Lentils

Place the lentils in a big bowl and canopy generously with chilly faucet water. Let soak in a single day. Drain and rinse the lentils. Prepare as directed however cut back the broth to six cups. Cook for under 7 minutes in step 3 earlier than continuing with step 4. 

To Reheat

Warm the soup up within the microwave on excessive energy, stirring a couple of times. It will take three to 4 minutes per bowl becasue it’s so thick!

On the stovetop, stir over medium warmth till steaming scorching. You might have so as to add further water or broth to skinny it, because it turns into thicker within the fridge.

To Freeze

Freeze in a single serving containers for as much as three months. To thaw and warmth, take away the soup from the container by inverting and operating heat water over the storage container. Place the soup in a big pyrex bowl or measuring cup. Microwave for six minutes on excessive. Break aside any chunks after which microwave for 2 minutes longer or till steaming scorching.

Nutrition

Serving Size: 1 1/2 cups
Calories: 301
Sugar: 7 g
Fat: 6 g
Saturated Fat: 1 g
Carbohydrates: 50 g
Fiber: 23 g
Protein: 14 g

Vegetarian Lentil Soup



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