Vegan Lentil Soup
User Reviews
4.7
Vegan Lentil Soup
Description
Vegan Lentil Soup brings together French green or brown lentils with a mix of sautéed vegetables—onion, carrot, and celery—enhanced by roasted garlic for depth. Ingredients such as diced tomatoes, tomato paste, oregano, thyme, paprika, cumin, nutmeg, and bay leaves build a layered flavor profile. The soup can be prepared in an Instant Pot or on the stove, cooking the lentils until tender in a vegetable broth base.
The texture is hearty with soft lentils and tender vegetables suspended in a savory broth that carries warmth from the spices and brightness from the red wine vinegar added at the end. Fresh toppings like avocado, parsley, or sriracha can be added for complexity and a touch of heat.
This soup makes a filling lunch or dinner option, offering plant-based nourishment with balanced seasoning and comfort. The presence of roasted garlic lends a mellow garlic flavor, and the use of dried herbs ensures a consistent taste.
Roasting garlic ahead and storing it refrigerated speeds preparation time. Adjust seasoning with additional salt and pepper to taste before serving.
Ingredients
- 3 Tablespoons olive oil
- 1 onion chopped, sweet yellow
- 2 carrot chopped
- 2 celery chopped, stalks
- 1 garlic bulb about 8-10 cloves, chopped, roasted
- 1 lentils sorted and rinsed, French green or brown, dry 16-ounce bag
- 2 vegetable broth low-sodium, 32-ounce containers
- 1 diced tomatoes 14.5 oz can
- 1 Tablespoon tomato paste
- 1 teaspoon oregano dried
- ½ teaspoon thyme dried
- 1/2 teaspoon paprika
- 1/2 teaspoon cumin
- pinch nutmeg
- 2 bay leaf
- 1 teaspoon sea salt plus more to taste
- 1 teaspoon ground black pepper + more to taste
- 2 Tablespoons red wine vinegar
- sriracha avocado, fresh parsley, optional topping
Instructions
Instant Pot/Pressure Cooker
- Using the sauté function on high, heat oil in the inner pot for about 1 minute, until shimmering. Add the onion, carrots, celery and cook for about 5 minutes, until fragrant and onions are turning translucent. Season with a little salt and pepper while cooking.
- Stir in the roasted garlic, lentils, broth, diced tomatoes, tomato paste, oregano, thyme, paprika, cumin, nutmeg, bay leaves, salt and pepper. Secure the lid and cook on high pressure for 15 minutes.
- Once the cooking is complete, let the pressure release naturally for 10 minutes, then quick-release the remaining pressure.
- Remove bay leaves, stir in vinegar, taste and add additional salt and pepper, if needed.
- Ladle soup into bowls and serve with toppings of choice. I personally love adding fresh parsley and a splash of sriracha.
Stove-Top
- Heat oil in a large soup pot over medium-high heat. Add the onion, carrots and celery to the pot, stirring frequently for 8-10 minutes or until onions are soft and translucent. Season with a little salt and pepper while cooking.
- Add roasted garlic, lentils, broth, diced tomatoes, tomato paste, oregano, thyme, paprika, cumin, nutmeg, bay leaves, salt and pepper.
- Bring to a boil, then reduce heat, cover and simmer, stirring every so often, for at least 1 hour or until the lentils are soft.
- Remove bay leaves, stir in vinegar, taste and add additional salt and pepper, if needed.
- Ladle soup into bowls and serve with toppings of choice. I personally love adding fresh parsley and a splash of sriracha.
Notes
- Roast the garlic in advance and keep it refrigerated up to 3 days to accelerate soup preparation.
Nutrition Information
Show DetailsNutrition Facts
Serving: 10cups
Amount Per Serving
Calories 259 kcal
% Daily Value*
| Serving | 2cups | |
| Calories | 259kcal | 13% |
| Carbohydrates | 29g | 10% |
| Protein | 13g | 26% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 7g | 41% |
| Sodium | 738mg | 31% |
| Fiber | 12g | 48% |
| Sugar | 8g | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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