Healthy Vegan Lentil Soup

This vegan soup is perfect to cozy up to for those cool fall and winter days. It is so flavourful with all of the warm spices and loaded with health benefits! A soup you will want to make often!

When you think of soup and then add these cool damp or cold winter days like we get here in Canada, you want a soup that is comforting, hearty, nutritious and one that will satisfy. This soup does that and more! The warm spices, turmeric, ginger, cumin and cinnamon add so much flavour but also gives this soup so many health benefits and it’s gorgeous colour!

LENTILS ARE….

Lentils are type of a plant known as legume and one of the oldest health foods in the world. They came to North America during World War II as a way to eat a high protein food at a low cost.

Lentils come in several varieties and the most common ones we see in the grocery stores are brown, green and red. They are just as nutritious as their bean counterparts and when you add a whole grain such as brown rice to a recipe, it be protein needed to replace meat. Lentils are very satisfying and high in fiber, lowers cholesterol and fights against diseases such as cancer and heart disease.

INGREDIENTS & TIPS

• Extra virgin olive oil: recommend a good quality olive oil
• Onion and garlic: pungent and an excellent base for this soup
• Carrots: offers a natural sweetness
• Red lentils: can substitute brown or green
• Diced tomatoes: I like to use organic Muir Glen organic tomatoes
• Vegetable broth
• Warm spices: include cumin, ginger, turmeric, cinnamon are aromatic, they add a rich depth to this soup
• Seasonings: sea salt and pepper
• Lemon juice: balances the flavours perfectly
• Parsley: as a fresh garnish

HOW TO MAKE THIS DELICIOUS SOUP

Always prep your ingredients and have them ready to go to avoid increasing the time it takes to make this soup.

In a soup pot, heat oil over medium heat, add onion and sauté for about 3 minutes, then add carrots, and continue cooking for 3 minutes, then add garlic and sauté for another minute.

Stir in cumin, ginger, turmeric and cinnamon and sauté for a minute to allow the aromas to release. Add lentils, diced tomatoes, vegetable broth, salt and pepper.

Increase heat and once it comes to a low boil, reduce heat and simmer for 30 minutes until the lentils are cooked and carrots are tender. The last 5 minutes, stir in lemon juice and add parsley to the soup.

Lentils should only take 30 minutes to cook completely. You want the carrots to be tender yet not overly cooked. This recipe is one of the easiest recipes, all ingredients are cooked in one pot and most if not all of your ingredients you will find in your pantry.

Did you make this recipe? If so, please leave me a comment….

Garnish with croutons, fresh parsley, scallions or fresh tomatoes. Serve immediately and enjoy!

STORE this soup in the refrigerator for up 4-5 days in a sealed container. Freeze up to 4-5 months in a freezer safe container with lid.

DID YOU MAKE THIS RECIPE…PLEASE LEAVE A FEEDBACK WITH A COMMENT AND RATING. Thank you, Rose 🙂

Healthy Vegan Lentil Soup

5 from 1 vote

This healthy soup is perfect to cozy up to for those cold winter days. The cinnamon, ginger and turmeric warm spices are high in antioxidants, and offers an anti-bacterial and anti-inflammatory benefits. A soup you will want to make often!

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4

Course: Soup

Cuisine: Indian, Middle East

Calories: 280

Ingredients Equipment Method Nutrition

Ingredients

  

1x2x3x?

• 2 tbsp extra virgin olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 medium carrots, sliced
• 1/2 tsp cumin
• 1 tsp ground ginger
• 1/2 tsp turmeric
• 1/4 tsp cinnamon
• 1 cup red lentils, rinsed and drained
• 1-14 oz canned diced organic tomatoes
• 4-5 cups vegetable broth
• 1 tsp Himalayan salt
• 1/4 tsp pepper
• 1 tbsp lemon juice
• 2 tbsp fresh parsley, chopped
• tomatoes, croutons, scallions for garnishing

Equipment

• 2 quart or 1.89 liter soup pot

Method

 

1. In a soup pot, heat oil over medium heat, add onion and sauté for about 3 minutes, then add carrots, and continue cooking for 3 minutes, then add garlic and sauté for another minute.  
2. Stir in cumin, ginger, turmeric and cinnamon and sauté for a minute to allow the aromas to release. Add lentils, diced tomatoes, vegetable broth, salt and pepper.
3. Increase heat and once it comes to a low boil, reduce heat and simmer for 30 minutes until the lentils are cooked and carrots are tender. The last 5 minutes, add lemon juice and parsley to the soup.
4. Garnish with croutons, fresh parsley, scallions or fresh tomatoes. Serve immediately and enjoy!

Nutrition

Calories: 280kcalCarbohydrates: 40gProtein: 14gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 619mgPotassium: 653mgFiber: 17gSugar: 5gVitamin A: 5296IUVitamin C: 12mgCalcium: 58mgIron: 4mg

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