Simmer the ingredients low and slow for a robust flavor. (Courtesy of Amy Dong)If you’re unfamiliar, lentils are a type of legume grown all over the world and used in a wide variety of recipes like lentil soup, lentil hummus, and even lentil chili. Similar to beans, they are budget-friendly, sold either dried or canned, are high in plant-based protein and fiber, and come in many different shapes, sizes, and colors. The four most common types of lentils are brown, green, red or yellow, and specialty lentils. Each type is fairly similar in taste and texture, but they all have slight differences which you can read more about here.
When it comes to vegan lentil soup, the best type of lentil to use is any dried variety. For this recipe, we use brown lentils, but green, red, or yellow lentils also work well. Just note that the color of your soup will change slightly depending on what you choose. The only type of lentil we do not recommend using is Puy lentils (also known as black French lentils) because they do not cook down and soften like other varieties.
Packed full of vegetables, lentil soup is a healthy comfort food recipe. (Courtesy of Amy Dong)If you’re wondering if lentil soup is good for you, the answer is a wholehearted yes! Not only is this recipe packed full of veggies, but lentils are nutritional powerhouses all by themselves. As mentioned, they’re a great source of plant-based protein and fiber. However, according to Harvard, lentils are also rich in folate, iron, potassium, and manganese. In addition, they contain slow-digesting resistant starch and are low in sodium and saturated fat. As a result, including them as part of a healthy diet may help improve digestion, cholesterol, and blood sugar levels. Plus, they taste great, too!
If you’ve ever been too intimidated to try to cook lentil soup, this recipe is about to change that mindset! Unbelievably easy, it’s guaranteed to become part of your regular dinner rotation.
- Sauté. Cook the garlic, carrots, and celery in a large Dutch oven until they’re soft and fragrant. Then, add the seasonings, and stir.
- Boil and Simmer. Stir in the tomatoes. Then, add the lentils and broth, and bring the ingredients to a boil. Immediately reduce the heat to a simmer, cover, and let the vegan lentil soup cook until the lentils are tender.
- Add the Remaining Ingredients. Stir in the rest of the ingredients, and adjust the seasonings to taste. Sprinkle Parmesan cheese or any additional garnishes on top, and serve warm.
Leftovers make for tasty lunches or dinners the following day! (Courtesy of Amy Dong)Should I blend my soup?
That’s up to you! We don’t blend this recipe, but if you prefer a smooth consistency, feel free to use an immersion blender or regular blender to create a smooth purée.
How long does vegan lentil soup last?
Once fully cooled, this lentil soup can be transferred to an airtight container and stored in the refrigerator for up to 5 days.
Can I freeze leftovers?
The best lentil soup for meal prep, this recipe can be made in advance and kept in a freezer-safe container for up to 4 months.
What goes well with lentil soup?
This recipe is incredibly satisfying on its own. However, if you want to serve it with a side or two, try pairing it with a refreshing salad or thick bread.
Also Try Easy Roasted Vegetables
Prep Time: 15 mins
Cook Time: 1 hr
Total Time: 1 hr 15 mins
Servings: 8 servings
Ingredients
Instructions
In a large Dutch oven or heavy pot, heat olive oil over medium-high heat. Once hot, add the onions, stirring for 1 minute. Add the garlic, carrots, and celery for 2-3 minutes or until soft, stirring frequently.
Add the fire-roasted tomatoes along with all the juices, and stir until well combined. Add the lentils and broth, and bring the mixture to a boil.
Reduce the heat to low, cover, and simmer 1 hour or until the lentils are tender.
Stir in the kale leaves and fresh lemon juice. Add salt and pepper to taste. Top with shaved Parmesan cheese, if desired. Serve warm.
Equipment
Notes
*We use brown lentils for this soup, but you can also use other dry varieties. Red and yellow lentils will cook much faster and tend to disintegrate, which make them a better choice for pureed soups. Brown and green lentils take a bit longer to cook, but keep shape well.
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Nutrition
Serving: 1serving | Calories: 257kcal | Carbohydrates: 41g | Protein: 14g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 0.1mg | Sodium: 630mg | Potassium: 564mg | Fiber: 17g | Sugar: 6g | Vitamin A: 2654IU | Vitamin C: 22mg | Calcium: 122mg | Iron: 5mg
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