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–+ servings

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
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4
Course: Soup
Cuisine: Indian, Middle East
Calories: 280
Ingredients Equipment Method Nutrition

Ingredients
  

  • 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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