Vegan Lentil Soup Recipe

Vegan Lentil Soup

I had an inspiring weekend at the NYC Vegetarian Festival.  I met lots of wonderful vegetarians and vegans with helpful tips to share! The most interesting part of the conference for me was a talk called “Crushing Heart Disease-A Healthy Sexy Heart” by Robert Ostfeld. The talk reminded me of some of the more resonating facts I learned from the documentary Forks Over Knives, such as how harmful meat is to our bodies if eaten regularly over the long term. It reminded me of how important it is to eat lots of veggies and reduce the amount of processed foods I eat.

 

With this inspiration, I made a very “heart healthy” meal for dinner tonight – a giant kale salad and vegan lentil soup.

 

Vegan Lentil Soup

The kale salad is one of my all time favorite dinners. It is so filling that I really didn’t need the soup too, but I’m glad I made it! With the light snow falling outside this evening, it was comforting to have a warm soup cooking.

 

This vegan lentil soup is very low in sodium but still has an abundance of flavor. I actually made my own broth, which really decreases to sodium in a soup. This lentil soup has some Indian spices, like cumin and curry, which give it a little kick without being overpowering.   The lentils are cooked until they are well done, which makes them soft and similar to the consistency of the potato in the soup.  It is a warm, hearty meal that will leave you feeling satisfied and healthy. 

Bouquet Garni - a little thyme and sage tied together with the string from a tea bag.

Bouquet Garni – a little thyme and sage tied together with the string from a tea bag.

Vegan Lentil Soup
Serves 10
A aromatic, hearty, and healthy soup!
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
206 calories
33 g
0 g
4 g
10 g
1 g
350 g
733 g
3 g
0 g
3 g
Nutrition Facts
Serving Size
350g
Servings
10
Amount Per Serving
Calories 206
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 733mg
31%
Total Carbohydrates 33g
11%
Dietary Fiber 6g
23%
Sugars 3g
Protein 10g
Vitamin A
125%
Vitamin C
35%
Calcium
7%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 tablespoons earth balance or olive oil
  2. 2 onions
  3. 2 cloves garlic
  4. 6 medium carrots
  5. 2 medium potatoes
  6. 4 stalks celery
  7. 8 cups veggie broth
  8. 1/2 cup red wine
  9. 1 1/2 cups red lentils
  10. 1/2 teaspoon curry
  11. 1/4 teaspoon chili powder
  12. 1/4 teaspoon cumin
  13. 1/2 teaspoon black pepper
  14. 1/8 teaspoon red pepper flakes
  15. 1/4 teaspoon coriander
  16. 1 bouquet garni made of 3 springs of thyme and 3 springs of oregano tied together (I use the string from a tea bag)
  17. 1 bunch of fresh parsley
Instructions
  1. Heath the earth balance in a large pot on medium high. Once the butter melts, add the onions and cook for about 8 minutes until the onions are translucent.
  2. Add the garlic, carrots, celery, chopped potatoes, lentils, red wine and veggie broth and turn the heat up to high.
  3. Once the pot boils, turn the heat down to low and add the spices and bouquet (you can make a bouquet garni by placing 3 springs of thyme and 3 springs of oregano together and tying them together with a piece of string).
  4. Allow the pot to simmer on low for the next 30 minutes. Add the fresh parsley chopped and let it cook for another 5 minutes.
  5. Serve warm!
beta
calories
206
fat
4g
protein
10g
carbs
33g
more
Bed Stuy Foodie http://bedstuyfoodie.com/
 What is your favorite vegan soup?

 

3 thoughts on “Vegan Lentil Soup Recipe

  1. Ginnie

    Hi, Megan! It was so nice to meet you last week. I’m definitely planning to sign up for the food photography workshop (will do that next week). This looks so good – lentil soup is a favorite of mine. Have a great weekend:)

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