Hearty Vegan Lentil Soup Recipe – A Nourishing, Fiber-Rich Meal

Looking for a comforting, healthy, and protein-rich plant-based meal? This Vegan Lentil Soup Recipe is the perfect answer. Packed with wholesome ingredients like lentils, carrots, celery, and leafy greens, this soup offers a flavorful, filling dish that satisfies your hunger and supports your health goals. Whether you’re following a vegan lifestyle, cutting back on meat, or simply trying to eat more fiber and nutrients, this soup is a smart, budget-friendly option that doesn't sacrifice taste. It's incredibly easy to make, requires minimal prep, and can be stored for meal prep throughout the week. Perfect for chilly evenings, cozy lunches, or even light dinners, this recipe is designed to nourish and comfort you in every spoonful. Plus, it’s gluten-free, dairy-free, and fully customizable to suit your favorite flavors or dietary needs.

Ingredients

2 tablespoons olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
3 garlic cloves, minced
1½ teaspoons ground cumin
1 teaspoon dried thyme
1 bay leaf
1 (14.5-ounce) can diced tomatoes
1½ cups dried brown or green lentils, rinsed
6 cups vegetable broth
Salt and freshly ground black pepper, to taste
2 cups chopped fresh spinach or kale
1 tablespoon lemon juice (optional)

Total Time: 1 hour Servings: 6

How To Make Vegan Lentil Soup

1.Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables are softened, about 5 minutes.

2.Add Garlic and Spices

Stir in the minced garlic, ground cumin, dried thyme, and bay leaf. Cook for 1 minute until fragrant.

3.Incorporate Tomatoes and Lentils

Add the diced tomatoes with their juices and the rinsed lentils to the pot. Stir to combine.

4.Pour in Broth and Simmer

Pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer until the lentils are tender, about 30 to 35 minutes.

5.Season and Add Greens

Remove the bay leaf. Season the soup with salt and pepper to taste. Stir in the chopped spinach or kale and cook until wilted, about 5 minutes.

6.Finish with Lemon Juice

If desired, stir in the lemon juice for a bright, fresh flavor.

7.Serve

Ladle the soup into bowls and serve hot.

Nutrition Information (Per Serving)

Calories: Approximately 300
Protein: About 17g
Carbohydrates: Approximately 45g
Fiber: Around 9g
Fat: Roughly 7g
Sodium: Approximately 446mg

Frequently Asked Questions (FAQ)

Q: Can I use red lentils instead of brown or green?
A: Yes, but keep in mind that red lentils cook faster and tend to break down more, resulting in a creamier texture. Adjust cooking time accordingly.

Q: Is it possible to make this soup in advance?
A: Absolutely! This soup stores well in the refrigerator for up to 5 days and can be frozen for up to 3 months. Reheat on the stove or in the microwave.

Q: How can I add more protein to this soup?
A: To boost protein content, consider adding cooked quinoa, tofu cubes, or a sprinkle of nutritional yeast before serving.

Q: What can I serve with this lentil soup?
A: This soup pairs well with crusty whole-grain bread, a side salad, or a scoop of brown rice for a more filling meal.

Q: Can I make this soup in a slow cooker?
A: Yes, combine all ingredients except the greens and lemon juice in a slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours. Add the greens and lemon juice in the last 30 minutes of cooking.

Enjoy this hearty vegan lentil soup as a comforting and nutritious meal that's both easy to prepare and satisfying to eat!