Vegan Lentil Soup
This easy vegan lentil soup is chock full of wholesome ingredients and can be on the table in about 30-minutes. It's a one-pot meal, so clean up is a breeze! I've included directions for cooking on the stovetop, Instant Pot, and crockpot.
Servings: 4 servings
Calories: 187kcal
Ingredients
- 1 cup dried red lentils
- 1 cup onion diced
- 2-3 cloves garlic minced
- 2 tablespoons tomato paste
- 3 cups veggie broth
- 2 15 oz cans cans chopped fire roasted tomatoes with liquid
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 bay leaf
- 1/2 teaspoon crushed red pepper flakes
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt or to taste
- 1/4 teaspoon ground black pepper
- 1.5 cups fresh spinach leaves
Instructions
- This healthy soup is super simple to make, and clean up is fast because it can be made all in one pot.
- Begin by dicing up the onion and garlic. If you like, the spinach leaves can also be sliced. I tend to buy baby spinach with small leaves, so I don’t chop it up.
- Next, sauté the onion in veggie broth over medium heat for about 5 minutes.
- Add garlic, cumin, smoked paprika, coriander, salt & pepper, and cook for another 3 minutes, stirring frequently.
- Add veggie broth, tomato paste, red lentils, and a bay leaf and bring to a boil. Stir well, then lower the heat and add fire-roasted tomatoes and their liquid.
- Simmer for about 20 minutes, or until lentils are tender.
- Remove the bay leaf, and add the baby spinach leaves. Cover with a lid and allow to simmer for about 1-minute. Remove from the heat and allow to cool.
Video
Notes
Tips & Suggestions:
I have included step-by-step photos and directions above to ensure your first attempt will be successful.
Lentils- You can use different types of lentils, but keep in mind that their cooking times and textures vary. Red lentils cook quickly and break down into a creamy texture, while green or brown lentils hold their shape better and take longer to cook. Adjust cooking times accordingly based on the type of lentils you use.
Storage- Store it in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze it in individual portions for up to 3 months. When reheating, you may need to add a bit of water or broth to adjust the consistency.
Instant Pot- Add all of the ingredients (except the spinach) PLUS 1 cup extra broth to your pot insert. Lock down the lid and set the release valve to Sealed. This should be cooked on Manual and the timer needs to be set to 7 minutes. Allow for a slow release for 10 minutes then release pressure. Add the spinach leaves last, while the soup is hot. They should wilt within a few minutes. If they don't wilt enough, simply heat the soup up for about 1-2 minutes.
Crockpot- Add all the ingredients except for the spinach PLUS 1 cup extra broth to your slow cooker or crockpot. Allow the soup to cook LOW for about 5 hours. Add the greens after the soup has cooked (while still hot in the pot) before serving.
Nutrition
Serving: 1g | Calories: 187kcal | Carbohydrates: 35g | Protein: 12g | Fat: 2g | Fiber: 12g | Sugar: 13g