Lentil Soup Recipe
This simple but hearty lentil soup recipe is packed with nourishing veggies, protein-rich lentils, and it's vegan, gluten-free, soy-free and nut-free. It's the ultimate healthy comfort food!
Servings: 8 servings
Calories: 156kcal
Equipment
- 1 Dutch oven (or any large pot with lid)
Ingredients
- 1 tablespoon extra virgin olive oil (coconut oil is fine, or any vegetable oil. To keep this free of added oils use ¼ cup vegetable stock instead of oil.)
- 1 medium onion (finely chopped)
- 2 stalks celery (finely chopped)
- 1 medium carrot (finely chopped)
- 4 cloves garlic (minced or crushed)
- 1 heaping tbsp tomato paste
- 8 oz cremini mushrooms or button mushrooms (or button mushrooms)
- 1 tablespoon apple cider vinegar *
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 cup dried brown lentils (or green lentils. If using canned, see FAQs below)
- 4 cups mushroom stock (or water)**
- 1 teaspoon dry mint
- 2 heaping tsp curry powder
- ½ cup coconut milk
- Salt and ground black pepper to taste
- 2 tablespoon cilantro (or fresh parsley, chopped)
Instructions
- Heat the oil in a large pot or Dutch oven. Add the onions, celery and carrots along with a good pinch of salt and ground black pepper. Saute, stirring frequently, until the onions start to brown.
- Stir in the garlic and continue sauteing for a couple of minutes.
- Stir tomato paste into the roasted veggies and continue sauteing for a couple more minutes.
- Add in the mushrooms and let them cook a couple of minutes. Add apple cider vinegar to the pot to deglaze the fond that has developed at the bottom of the pot and scrape those tasty bits up.
- Stir in the paprika and ground cumin.
- Add the lentils to the pot. Mix well.
- Add the mushroom stock or water.
- Stir in the mint. Bring the soup to a boil. Cover and let the soup simmer for 20-25 minutes or until the lentils are tender. Don't overcook the lentils to the point where they will disintegrate--you want them whole so they make for a nice presentation.
- Stir the coconut milk and curry powder and immediately turn off the heat.
- Garnish with cilantro and serve hot.
Notes
- Apple cider vinegar helps deglaze the pan and adds more complexity. It's like using wine in the soup, without the alcohol.
- You can also substitute the mushroom stock with a good quality vegetable stock or vegetable broth.
- Store lentil soup in the fridge for up to four days.
- Freeze soup in an airtight container for up to three months.
- Defrost and reheat the soup in the microwave or on the stovetop until heated through.
Nutrition
Calories: 156kcal | Carbohydrates: 21g | Protein: 8g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Potassium: 482mg | Fiber: 8g | Sugar: 3g | Vitamin A: 1716IU | Vitamin C: 4mg | Calcium: 39mg | Iron: 3mg