Vegan Lentil Soup

Vegan Lentil Soup takes approximately 2 hours from beginning to end. For $2.9 per serving, this recipe covers 46% of your daily requirements of vitamins and minerals. This recipe serves 4. One serving contains 548 calories, 31g of protein, and 9g of fat. It can be enjoyed any time, but it is especially good for Autumn. It works well as a rather inexpensive soup. Plenty of people made this recipe, and 470 would say it hit the spot. A mixture of kosher salt, bell pepper, celery, and a handful of other ingredients are all it takes to make this recipe so yummy. It is brought to you by Serious Eats. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. With a spoonacular score of 99%, this dish is awesome. If you like this recipe, take a look at these similar recipes: Vegan Coconut Lentil Soup, Spiced Vegan Lentil Soup, and Vegan Red Lentil Soup.

Servings: 4

 

Ingredients:

1 bay leaf

Freshly ground black pepper

1 large carrot, peeled and finely diced (about 1 cup)

2 stalks celery, finely diced (about 1 cup)

1 pound dried brown lentils, picked over

2 medium cloves garlic, minced (about 2 teaspoons)

Kosher salt

1 tablespoon sherry vinegar or lemon juice (from 1 lemon)

2 tablespoons olive oil

1 medium onion, finely diced (about 1 cup)

1/2 cup chopped parsley

2 quarts water or vegetable broth

Equipment:

dutch oven

immersion blender

blender

whisk

Cooking instruction summary:

Procedures 1 Heat olive oil in a large Dutch oven over medium-high heat until shimmering. Add onions, carrots, and celery, and cook, stirring occasionally, until softened but not browned, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add lentils and stir to combine. Add bay leaf, water (or broth) and a large pinch kosher salt. Bring to a boil, reduce to a bare simmer, cover with lid slightly cracked, and cook until lentils are completely tender and falling apart, about 1 hour total, adding water as necessary (lentils should be completely covered at all times). 2 Using a hand blender, blend soup until as smooth as desired. Alternatively, transfer half of soup to a standing blender, blend until smooth, and fold back into remaining soup. Whisk in vinegar or lemon juice to taste, along with parsley (reserving some parsley for garnish). Season to taste with salt and pepper and serve.

 

Step by step:


1. Heat olive oil in a large Dutch oven over medium-high heat until shimmering.

2. Add onions, carrots, and celery, and cook, stirring occasionally, until softened but not browned, about 5 minutes.

3. Add garlic and cook until fragrant, about 30 seconds.

4. Add lentils and stir to combine.

5. Add bay leaf, water (or broth) and a large pinch kosher salt. Bring to a boil, reduce to a bare simmer, cover with lid slightly cracked, and cook until lentils are completely tender and falling apart, about 1 hour total, adding water as necessary (lentils should be completely covered at all times).

6. Using a hand blender, blend soup until as smooth as desired. Alternatively, transfer half of soup to a standing blender, blend until smooth, and fold back into remaining soup.

7. Whisk in vinegar or lemon juice to taste, along with parsley (reserving some parsley for garnish). Season to taste with salt and pepper and serve.


Nutrition Information:

Quickview
547k Calories
31g Protein
8g Total Fat
87g Carbs
100% Health Score
Limit These
Calories
547k
27%

Fat
8g
13%

  Saturated Fat
1g
8%

Carbohydrates
87g
29%

  Sugar
13g
15%

Cholesterol
0.0mg
0%

Sodium
2144mg
93%

Get Enough Of These
Protein
31g
62%

Vitamin A
9478IU
190%

Fiber
38g
154%

Folate
612µg
153%

Vitamin C
117mg
143%

Vitamin K
148µg
141%

Manganese
1mg
88%

Vitamin B1
1mg
72%

Phosphorus
566mg
57%

Iron
9mg
54%

Vitamin B6
0.97mg
48%

Potassium
1518mg
43%

Magnesium
162mg
41%

Zinc
5mg
39%

Copper
0.66mg
33%

Vitamin B5
2mg
29%

Vitamin B3
4mg
21%

Vitamin B2
0.36mg
21%

Vitamin E
3mg
21%

Selenium
10µg
14%

Calcium
112mg
11%

covered percent of daily need
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