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–+ servings

Vegan Lentil Soup

This satisfyingly hearty soup uses brown or green lentils and a handful of vegetables and carefully selected flavours for a rich and warming meal.
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 6 bowls

Ingredients

  • 1 tbsp olive oil
  • 1 medium onion
  • 2 - 3 (200 g) carrots
  • 1 stick celery
  • 1 cup (100 g) mushrooms
  • 3 cloves garlic
  • 2 tsp grated ginger
  • ½ tsp chili flakes optional
  • 1 tsp mixed herbs
  • 1 tsp paprika
  • ½ tsp ground cumin
  • ½ tsp turmeric
  • ½ tsp black pepper
  • 1 cup (200 g) green or brown lentils dried
  • 5 cups (1200 ml) vegetable broth
  • 1 tbsp lemon juice
  • 1 bay leaf
  • 2 cups (60 g) fresh spinach

Instructions

  • In a stockpot over medium heat, heat up the olive oil and saute the onion, carrots, celery and mushrooms for 5 - 10 minutes, until the veggies are soft and slightly browned.
  • Add garlic, ginger and chili flakes and saute for 1 more minute.
  • Stir in the herbs and the spices - paprika, cumin, turmeric and black pepper. Briefly fry for 30 seconds.
  • Add the lentils, vegetable broth, lemon juice and bay leaf.
  • Bring to boil, then simmer covered with a lid at medium-low heat for 25 - 35 minutes, until your lentils are tender to the bite.
  • Add the washed and chopped spinach. Stir it in and simmer to let it wilt down for 2 minutes.

Notes

Lentil cooking times
Different varieties of lentils will take different times to cook until they are done. Start checking them after about 25 minutes.

Nutrition

Serving: 1bowl | Calories: 172kcal | Carbohydrates: 28g | Protein: 10g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 818mg | Potassium: 553mg | Fiber: 11g | Sugar: 5g | Vitamin A: 5014IU | Vitamin C: 9mg | Calcium: 49mg | Iron: 3mg
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