Healthy Vegan Lentil Soup

Keyword: Healthy vegan lentil soup

Looking for a nutritious and satisfying meal that can be enjoyed by everyone? Our healthy vegan lentil soup recipe is perfect for those who love hearty, filling dishes without the need for meat. This simple yet delicious soup is packed with fiber and protein, making it an excellent choice for a balanced diet.

The key to this recipe's success lies in its simplicity—just a few essential ingredients that come together beautifully. Each serving offers approximately 250 calories, with no added sugars or unhealthy fats. With minimal cooking time required (about 30 minutes), you can have a warm bowl of this soup ready for your meal.

This lentil soup is ideal as a main course, especially on chilly evenings when you want something comforting yet light. It’s also great served alongside whole-grain bread or with a fresh side salad to make it a complete and balanced meal.

Ingredients

• 1 cup red lentils (dry)
• 2 large carrots, diced
• 3 celery stalks, sliced finely
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon turmeric (optional)
• Salt and pepper to taste
• 4 cups vegetable broth or water
• Lemon juice for garnish (optional)

Instructions

1. In a large pot, heat the olive oil over medium heat. Add the chopped onions and sauté until they become soft and translucent.
2. Add the garlic, cumin, paprika, and turmeric (if using) to the pot and stir continuously for about one minute to release their flavors.
3. Now add the diced carrots and celery. Cook for another 5 minutes or until they start turning soft but still retain some crispness.
4. Rinse the red lentils under cold water, then transfer them into the pot with the vegetables. Stir well to combine everything evenly.
5. Pour in the vegetable broth or water and bring it all to a boil. Once boiling, reduce the heat to low and let it simmer for about 20 minutes until the lentils have fully softened.
6. Using an immersion blender, blend the soup right in the pot to make it creamy (alternatively, you could transfer some of the mixture to a regular blender). Be careful when blending as steam may shoot out suddenly.
7. Salt and pepper according to your taste. Stir again if needed.
8. If desired, finish off by squeezing in some lemon juice over each bowl before serving hot!

Nutritional Information Per Serving (Approximately)

Calories: 250 kcal

• Total Fat: 12g
• Saturated Fat: 2.4g
• Cholesterol: 0mg
• Sodium: 560mg (optional)
• Total Carbohydrates: 39g
• Fiber: 12g
• Sugars: 7g
• 8g

Cooking this healthy vegan lentil soup is easy and rewarding. It’s not just about getting your daily dose of nutrients; it's also about enjoying a dish that feels good in every bite. Plus, the vibrant colors of the carrots and celery add visual appeal to each spoonful.

If you're looking for ways to vary this recipe or make it more exciting, consider adding some fresh spinach towards the end of cooking or serving with a side of crusty whole-grain bread to soak up every last bit of broth.

This lentil soup is not only beneficial for vegetarians and vegans but can also cater well to those following special diets such as low-sodium diets or gluten-free diets. Feel free to experiment by adding different spices or even experimenting with other types of vegetables like green beans or broccoli for a change.

Give this healthy vegan lentil soup recipe a try at home, and you'll find yourself coming back for more not just because it's delicious but also because it fills you up without weighing you down. Enjoy your meal!