Vegan Lentil Soup
Vegan Lentil Soup is a hearty, plant-based dish featuring lentils simmered with vegetables like onion, carrot, celery, and roasted garlic, combined with diced tomatoes, tomato paste, and aromatic herbs and spices. Cooked under pressure or on the stove, the soup delivers a rich, flavorful broth with tender lentils and a subtle tang from red wine vinegar, perfect for nourishing meals.
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
Nutrition Facts
Serving: 10 cups
Amount Per Serving
Calories 259
% 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.