Category Archives: soup

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?

 

Soba Noodle Bowl

Soba Noodle Bowl

Soba Noodle Bowl

I spent 4 months in China in college and while there, I nearly starved because it seemed there was meat in everything. I would ask, “No meat please” (in Chinese of course). A dish of rice with pork would show up or the most shocking……blood soaked tofu! It was probably due to my poor pronunciation. After a few weeks, I discovered these amazing soup dishes with noodles. Soup in noodles! These were two of my favorite things.

Tofu before it is baked

Tofu before it is baked

I have never been able to recreate these dishes very well until tonight!
I love this dish! It is just spicy enough from the pepper and ginger. I love the flavor of bok choy, it adds such a fresh flavor to any dish! The tofu is a spicy addition to the soup because of the hot sauce. I particularly like the consistency of tofu because it was baked. The noodles make it filling. I have had a lingering cold and I think this dish is going to help me beat it!

Soba Noodle Bowl
Serves 7
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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
153 calories
19 g
0 g
4 g
10 g
1 g
797 g
231 g
5 g
0 g
3 g
Nutrition Facts
Serving Size
797g
Servings
7
Amount Per Serving
Calories 153
Calories from Fat 36
% Daily Value *
Total Fat 4g
7%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 231mg
10%
Total Carbohydrates 19g
6%
Dietary Fiber 4g
16%
Sugars 5g
Protein 10g
Vitamin A
237%
Vitamin C
103%
Calcium
42%
Iron
31%
* 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. 1 package soba noodles
  2. 14 cups water
  3. 2 packages of Miso (or 4 tablespoons Miso Paste)
  4. 1 ounce dried shitake mushrooms
  5. 2 tablespoons fresh ginger
  6. 1 teaspoon dried red pepper flakes
  7. ½ cup of wine
  8. 4 springs fresh thyme
  9. 4 carrots
  10. 3 stalks celery
  11. 1 bunch scallions
  12. 1 leek
  13. 1 package of tofu
  14. ½ teaspoon chili powder
  15. ½ teaspoon mixed dried herbs
  16. ½ teaspoon hot sauce
  17. 1 bunch bok choy
  18. ½ teaspoon olive oil
  19. 2 ½ cups mushrooms
  20. Optional: soy sauce to add at the end
Instructions
  1. Pre-heat the oven to 400 degrees Fahrenheit
  2. Place water in a large pot and bring to a boil. Cook soba noodles according to directions on the back of the box (mine said to boil for 7 minutes). Once the noodles are done, rinse with cold water and set aside.
  3. In another large pot, heat 14 cups of water.
  4. Once the water boils, add the chopped ginger, red pepper flakes, wine, dried mushrooms, celery, fresh thyme, leeks, scallions, and carrots. Once the water starts to boil again, bring the heat to low and let simmer for about 30 minutes.
  5. Cube tofu and place on an oiled cookie sheet. Sprinkle with chili powder, mixed herbs, and hot sauce. Bake for 10 minutes and then flip the tofu and bake for 10 more minutes.
  6. In a separate pot, steam the bok choy for about 2 minutes. Set aside.
  7. In a small pan, head ½ teaspoon of oil on medium heat. Add the mushrooms and sauté for about 15 minutes or until the juice is released.
  8. Now everything is complete! Place the “soup” from the big pot into a bowl and add the mushrooms, noodles, and bok choy. Arrange so that each part takes up a different part of the bowl. Serve warm!
beta
calories
153
fat
4g
protein
10g
carbs
19g
more
Bed Stuy Foodie http://bedstuyfoodie.com/
Soba Noodle Bowl

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