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5.0 from 39 votes

Rustic Lentil Potato Soup

A satisfying Lentil Potato Soup with mushrooms and herbs. The rich, savory flavors remind me of a vegan version of classic beef stew!

Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
Servings: 5 medium bowls
Calories: 180 kcal
Course: Soup
Cuisine: Vegan , gluten-free

Ingredients

  • 1 yellow onion
  • 1 large carrot
  • 6 oz. mushrooms (I use cremini)
  • 1 medium potato (about 1.5 cups diced)
  • 3-4 cloves garlic
  • 5 cups vegetable broth (or 4 cups broth + 1 cup water)
  • 2 Tbsp. tamari (or soy sauce)
  • 1 cup green/brown lentils (uncooked)
  • 1 cup fresh baby spinach
  • 1 tsp. dried parsley
  • 3/4 tsp. dried thyme
  • salt to taste

Instructions

    Cup of Yum
  1. Prepare the vegetables: Dice onion and carrot. Mince garlic. Slice mushrooms. Dice potatoes into about 3/4″ chunks.
  2. In a stockpot over medium-high heat, sauté onion for 5 minutes. (I use 3 Tbsp. water/broth for no-oil-sauté method.)
  3. Add potatoes, carrots, mushrooms, and dried thyme & parsley. Stir and sauté 3-4 more minutes.
  4. Add garlic. Stir and sauté 1 minute.
  5. Add broth and tamari. Increase heat and bring to a boil.
  6. Once boiling, add lentils (rinsed). Cover and reduce heat to a simmer. Simmer 30 minutes or until lentils are tender. Add more broth/water if desired.
  7. Stir in roughly chopped spinach during the last couple minutes of cooking. Salt/pepper to taste or add more tamari.

Notes

  • Herbs: Don't have dried thyme or parsley? Dried basil & oregano work very well too. (Also feel free to add a bay leaf while the soup simmers and remove before serving.)
  • Thickness: I enjoy dense soup. But if you prefer yours thinner and more brothy, simply decrease the lentils (to about 2/3 cup) or increase the broth.
  • For gluten-free: Use tamari.

Nutrition Information

Calories 180kcal (9%) Carbohydrates 32g (11%) Protein 13g (26%) Fat 1g (2%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 1g Potassium 630mg (18%) Fiber 13g (52%) Sugar 5g (10%) Vitamin A 3142IU (63%) Vitamin C 8mg (9%) Calcium 56mg (6%) Iron 4mg (22%)

Nutrition Facts

Serving: 5medium bowls

Amount Per Serving

Calories 180

% Daily Value*

Calories 180kcal 9%
Carbohydrates 32g 11%
Protein 13g 26%
Fat 1g 2%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 1g 5%
Potassium 630mg 13%
Fiber 13g 52%
Sugar 5g 10%
Vitamin A 3142IU 63%
Vitamin C 8mg 9%
Calcium 56mg 6%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.