You can make this easy vegan lentil soup recipe from scratch in about 30 minutes. Yes, just 30! Use whatever dried lentils you have – brown, green or even red lentils will work, add some vegetables, and let the soup cook itself. The process is so easy and so quick and you’re going to love how simple, warming, delicious and healthy this plant-based weeknight dinner idea actually is. Even though it’s pretty low in calories, this simple lentil recipe is really filling and satisfying and also gluten-free, soy-free and nut-free.
Meal prep? Yes, this is a great meal prep soup recipe that you’ll still want to eat after the first few days.
Easy Vegan Lentil Soup Ingredients
Lentils. I tried French lentils for the first time this year and I just love them! They cook pretty fast and what I love about them is that they don’t get mushy – I just love the texture! However, for this recipe, you can pretty much go for whatever lentils you have at home. Green, brown or red will all work, just keep in mind that red lentils will get a bit mushier, which would also make for a creamier texture.
Vegetables. You can use more and whatever vegetables you have to use up at home, but I used just a fresh tomato, some bell pepper, and of course the aphrodisiacs – onion and garlic.
Dried herbs and spices. Mint, cumin and crushed red pepper flakes for some heat. If you do have some fresh mint to add to the recipe – it would be just great!
Oil and salt. Add some salt and olive oil to make the flavors pop!
How To Make This Easy Vegan Lentil Soup From Scratch
Soak lentils overnight or for at least 2-3 hours. This will help the lentils cook faster and will also decrease the level of anti-nutrients.
Anti-nutrients can cause digestive issues and prevent essential nutrients like iron and zinc from being absorbed in our GI tract. That is why I highly recommend soaking your lentils and legumes in general before cooking.
Peel and chop the onion, garlic, bell pepper and tomato. Saute the vegetables in this order with some olive oil in a saucepan or a cooking pot at medium-high heat. Don’t forget to add salt.
Cooking helps to release some powerful antioxidants from the tomato and the red bell pepper, so while we’re losing some vitamins (like vitamin C), we’re making other beneficial antioxidants more bioavailable. If you do want to make up for the vitamin C, I highly recommend using some chopped bell pepper and some parsley for garnish when you’re serving your soup. The vitamin C in these plants will also help you absorb more of the plant iron from the lentils.
Add the lentils, cumin, mint and red pepper flakes. Stir in some more salt and add two cups of filtered water. Cover to bring to a boil, then reduce the heat and cook for about 20 minutes or until lentils are tender.
Serve with some fresh parsley and chopped bell pepper or other fresh vegetables you enjoy!
Meal Prep Soup
To make this lentil soup ahead for the week, all you will need to do is simply make more of it. This is a small batch and if you want to share with others, there won’t be any left for you during the next few days. Store leftovers in the fridge and heat up in the microwave or on the stove if you have this option.
More Easy Vegan Lentil Recipes
Easy Vegan Lentil Soup Recipe
You can make this easy vegan lentil soup recipe in about 30 minutes using simple, healthy ingredients that include dried lentils, tomatoes, peppers and onion! This tasty lentil recipe is a great plant-based meal prep recipe and is low in calories, filling, delicious, gluten free, nut free and soy free.
Ingredients
- 2/3 cup French lentils, dry
- 1 juicy tomato, chopped
- ½ red bell pepper, thinly chopped
- 1 tbsp olive oil
- 1 tsp dry mint
- 1 tsp cumin
- 1 tsp crushed red pepper
- 1 onion, thinly chopped
- 1 garlic clove, minced
Instructions
- Soak lentils for at least 2 hours before cooking.
- Saute onion and garlic for one to two minutes in some olive oil using a small cooking pot at medium high heat. Add in some salt, the bell pepper and tomato and continue stirring for 1-2 more minutes.
- Add in the lentils, some more salt, mint and cumin. Pour in about 2 cups of filtered water, cover with a lid to bring to a boil, then reduce the heat and let simmer for about 20 more minutes or until the lentils are tender.
- Have a taste and adjust for more water, salt and pepper if needed.
Nutrition Information:
Yield:
3Serving Size:
1Amount Per Serving: Calories: 229Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 8mgCarbohydrates: 36gFiber: 6gSugar: 5gProtein: 12g
