By Amy Godiwalla of What a Good Eater!
This hearty vegan lentil soup is truly a delicious delight! Subtle hints of cumin and coriander add interest and flavor.
We keep the pantry stocked with lentils—they are inexpensive, nutritious, store well for long periods of time, and make a nice alternative to meat once in a while! You’ll be happy to know that lentils are a fantastic source of dietary fiber, iron, and protein.
Enjoy this healthy one-pot meal year round. It purposely yields a large batch so that you can store leftovers in an airtight container and freeze—you’ll have an entire lunch or dinner ready for another day! If you’re not sticking to a vegan diet, try topping the soup with hard boiled eggs for a little extra protein.
Vegan Lentil Soup Recipe
Yield: approximately 6-8 servings
Prep time: 5 minutes
Cook time: 45 minutes
- 2 tablespoons extra virgin olive oil
- 2 cups yellow onion, diced
- 1 cup carrots, sliced
- 1 teaspoon fresh garlic, minced
- 2 cups small whole green lentils
- 6 cups low sodium vegetable broth, preferably organic
- 1½ teaspoons ground cumin
- 2 teaspoons ground coriander
- 1½ teaspoons kosher salt
- ½ teaspoon black pepper
- 2 cups organic baby spinach, finely chopped
- 2 tablespoons freshly squeezed lemon juice, seeds removed
Heat the oil in a medium saucepan over medium heat. Once hot, add the onions and sauté for four to six minutes or until soft and translucent. Add the carrots and continue sautéing for another four to five minutes. Add the garlic and stir continuously for 30 seconds to prevent burning. Stir in the lentils, broth, cumin, coriander, salt (if using), and pepper. Mix well and bring the soup to a boil. Once boiling, reduce the heat to medium low, and cover with a tight-fitting lid. Simmer, stirring occasionally, for about 30 minutes or until the lentils and vegetables are soft and fully cooked.
Add the spinach and lemon juice and stir. Cook for an additional two minutes or until the spinach is tender. For a spicier, more flavorful version, add freshly diced jalapeño peppers and minced cilantro. Serve!
Note: To serve leftovers, add a small amount of water, mix well, reheat, and serve.
Amy Godiwalla is co-author of the What a Good Eater! cookbook and writes for the What a Good Eater! food blog, is a contributing writer for Attainable Sustainable, and her work has appeared elsewhere online. If you have little ones at home, be sure to check out the What a Good Eater! cookbook on Amazon. What a Good Eater! is a baby and toddler cookbook filled with wholesome, family friendly recipes designed to promote a well-rounded eater right from the get-go. Amy and her husband, Shaun, live in Denver, Colorado, with their two little boys. When Amy is not feeding little mouths or inventing recipes, she enjoys hiking, yoga, snowboarding, cooking, traveling to the mountains, sipping hot chocolate at ski resorts, and wine tasting.