Vegan Lentils Soup Recipe : The Goodness In Lentils

A Vegan Lentils Soup Recipe? I know what you are thinking, pretty boring!

Maybe, but  this recipe is not just nutritious and full of goodness, it’s  also full of flavours and aroma and since I tried it for the first time in an Indian Restaurant in Mumbai, I had to have the recipe the Chef kindly gave me and I want to share it with you today.

Let’s face it, lentils, besides being rich in iron and vitamin B are one of the main sources of proteins for us Vegans, and non-Vegans ( I might say).

The amount of protein in some of the lentils are equal or greater than that in meat and for those of you that might not know, lentils have the power to react synergistically with other protein-rich food, such as nuts, grains,…

What do I mean by that? Well, for example, the usable proteins that are found in rice are about 60% and the one found in lentils 65 %; when these two ingredients are combined, the percentage of protein obtained increase to up 85 % if eaten together.

But enough said about lentils, let’s get straight to our Recipe:

Lentil and Vegetable Soup

Ingredients:

  • 1 cup of lentils,  preferably the green colour one, called green split peas
  • 8 cups of water
  • 3 tsp of salt
  • 2 bay leaves
  • 1 cinnamon stick
  • 1 tsp of turmeric
  • 1 tbs of non-dairy butter
  • 10 Oz. of assorted vegetables, washed and cut in small pieces
  • 1 1/2 tsp of cumin seeds
  • 2 dried chilies crushed
  • 1 tsp of grated fresh ginger
  • 1 tbs chopped fresh coriander leaves
  • 2 lemons washed and cut into wedges
  • 2 tbs of coconut oil

Preparation: (1 Hour between preparation and cooking time)

Clean and wash the green peas then drain them.

Combine the water, salt, bay leaves and pieces of cinnamon stick in a heavy saucepan or pot to boil.

Put the lentils into the boiling water.

When the water comes to a second boil, partially cover the pot, lower to medium heat and cook for about 20 minutes or until the grains of the lentils are tender.

Remove any froth that gets formed at the top.

Add the turmeric and the non-dairy butter. Drop in the cut vegetables, replace the lid and continue cooking on the same heat until the vegetables are tender and the lentils are completely cooked.

Let the lentils simmer while we prepare the seasonings.

For the seasoning we will:

Heat the coconut oil in a small frying pan and toss in the cumin seeds and the crushed chilies.

Stir once. When the cumin seeds are darken put in the grated ginger and fry for a few more seconds.

Swirls and tilt the pan and then pour the seasonings in the lentils pot.

Mix it and cover the pot immediately and allow the seasoning to blend into the lentils for 4 to 5 minutes.

Serve the soup with some steaming hot rice, vegetables or if you prefer with some bread. Garnish with fresh minced herbs and the wedges of the lemon.

This is it, quite simple as you can see and I ma not lying when I say it is full of flavours.

==> MORE HOT POT RECIPES <==

For those of you that have a slow cooker you can take advantage of it and cook the entire soup in using the crock pot which will make the favours of all the different ingredients blend even more in the Soup.

Enjoy it and don’t forget to let me know what you think of the dish once you tried it.

 

 

 

 

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13 Responses

  1. ajibola40 says:

    Thanks for this recipe on Vegan Lentils Soup,one of the things that get me interest  and is encouraging to try out this recipe is the fact that you have try it out yourself and also have experience of how it taste in a restaurant. Like I use to say am not a good cook but I do follow recipes like this to the fullest .i must say I enjoy reading every part of the article on this recipe. I just pray it work out when am trying my own Lentil and Vegetable Soup in my kitchen 

  2. Seyi says:

    I would firstly like to commend you for this wonderful article. I am a lover of good food and that is why I don’t mind trying something new in my kitchen. The Lentils vegetables recipe, with the way you explained the process and all sounds like something I’m definitely gonna like that is why I’m trying this out once I get all the required ingredients then come back here to share my full experience with the recipe. Thanks for this, just learnt a new recipe

  3. Mary Ann says:

    Hello Barbara,

    What a timely article! I have just recently switched my diet to Whole Based Plants and sometimes it is a challenge to find food that is interesting and delicious, especially when I have a husbnd who really likes meat. I recently made a sauce that I would normally use beef but used lentil beans instead. He was pleasantly surprised.

    This recipe looks really easy as well as healthy and tasty. I have bookmarked your website and look forward to more recipes from you. Thank you for sharing!

  4. AV2001 says:

    Hey Barbara,

    I’ve really enjoyed reading this article as its interesting and informative. I consider myself a vegan as well, and I just can’t wait to cook this recipe and try it. However, before I do, I would like to ask you a question.

    Is it okay to replace the coconut oil with an extra virgin olive oil? Will it taste the same, or should I be expecting a massive difference?

    Thanks in advance for answering my questions. Keep up the good work for the detailed recipe!!!

  5. Stratos K says:

    I am always interested in trying out new recipes and although I am not very much into soups in general I find this one very interesting to try out. I like your serving suggestions and that you provide easy and clear directions on how to cook it. I will definitely pass this to my wife as she loves soups in general.

  6. Seun Afotanju says:

    Thanks for this interesting article, I do know that lentils an excellent source of fiber, which can help reduce cholesterol levels. Lentils are also an outstanding source of folate and magnesium but I haven’t tried it with vegetables, the recipe you have brought here on this article looks good, healthy and nourishing,  I’m definitely going to try it out. Thanks once again.

  7. Kenechi says:

    I tasted Lentils soup when my cousin’s wife came back during the festive period. It wasn’t our kind of native or traditional soup in my country but I have always loved to eat new foods that I never ate before. I ate it with rice and it was super delicious and nutritious with so much aroma and flavor. I really enjoyed it. 

  8. Topazdude says:

    This recipe is really fabulous! I really love it, is not just nutritious and full of goodness, it’s  also full of flavors and aroma.  The lemon adds a nice twist. This soup is like a warm hug on a cold day. Even my brother who usually have to have meat in his soup loved it!
    As I do in most recipes, I add the veggies (in this case carrots and onions) to the food processor and add a tbspn of marmite for umami flavor. I added 6 gloves of garlic and used 2 lemons, but otherwise, followed this recipe, is seems even simplified for me. This will be in my rotation! Thanks so much

  9. Linus Udochukwu Marvellous says:

    Although I loved your article and the recipe, what caught my attention was in the description about yourself. I loved the part you said we can be the change the world needs to see. I love animals too and also vegan. I really have not tried this recipe before but now that i have seen it, I will definitely try it.

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