Description
A warm, nourishing vegan lentil soup packed with protein and fiber, perfect for chilly days.
Ingredients
Scale
- 1/4 cup water or 2 tablespoons olive oil
- 1 medium onion, diced
- 2 to 3 carrots (about 1 cup), diced
- 2 celery ribs, diced
- 3 cloves garlic, minced
- 1 cup green beans, cut into 1-inch pieces (fresh or frozen)
- 1 can (14 ounces) diced tomatoes with juices, or 2 to 3 roma tomatoes, diced
- 1 pound baby potatoes, diced
- 1 1/2 cups dried brown or green lentils
- 1 1/2 teaspoons paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon curry
- 6 cups water or low sodium broth, plus more as needed
- 2 handfuls of baby spinach or kale
- Juice of 1 lemon
- 1/2 cup parsley, chopped
- Mineral salt and pepper, to taste
Instructions
- In a large Dutch oven or pot, heat the water or olive oil over medium heat.
- Add the onion, carrots, celery, and garlic; sauté for 5 minutes until they soften.
- Add the paprika, curry, and cumin; sauté for 1 minute until fragrant.
- Toss in the green beans, tomatoes, potatoes, lentils, and liquids, stirring well.
- Bring the mixture to a boil, then reduce heat, cover askew, and let it simmer for 30 to 35 minutes, stirring occasionally to ensure it doesn’t stick.
- Five minutes before serving, stir in the greens. If the soup thickens too much, add more water, up to 1 cup.
- Finish with lemon juice and season generously with salt and pepper. Serve in bowls topped with fresh parsley and a squeeze more of lemon if desired.
Notes
Store any leftovers in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat gently on the stovetop.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1.5 cups
- Calories: 250
- Sugar: 5g
- Sodium: 300mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 0mg