Vegan Lentil Soup Instant Pot or Saucepan
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4
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Calories
174 kcal
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Course
Main Course, Soup
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Cuisine
Fusion, Vegan, gluten-free
Vegan Lentil Soup Instant Pot or Saucepan
Description
The Vegan Lentil Soup recipe uses ingredients like lentils, diced tomatoes, carrots, onion, garlic, ginger, green chili, and a blend of spices including cumin, turmeric, garam masala, and thyme. The cooking begins with sautéing aromatics in broth until soft, then spices and tomatoes are added to build flavor. Lentils and vegetables are combined with broth and cooked under pressure in an Instant Pot or simmered in a saucepan until tender. After cooking, fresh greens are stirred in for color and added nutrients. The soup can be thickened by mashing some lentils or blending part of the soup. Adjustments like cayenne pepper and lime juice allow for customization of heat and acidity.
This soup provides a balanced meal with protein-rich lentils and vegetables enhanced by fragrant spices. It is suitable as a warming lunch or dinner, and versatile for different seasoning preferences.
Variations include adding other vegetables such as celery or sweet potato, using different spice blends, or omitting some spices for a milder herb-based flavor. The recipe notes that nutrition info is based on a single serving size.
Ingredients
- 1/4 cup broth or use 1 tsp oil, or water
- 1/2 onion chopped
- 4 cloves garlic finely chopped
- 1/2 inch ginger ,finely chopped
- 1 green chili finely chopped (optional), use mild or bell pepper for less heat, hot
- 1/2 tsp ground cumin or both, or ground coriander
- 1/2 tsp Turmeric
- 1/2 to 1 tsp garam masala or curry powder or ethiopian berbere, or just use more of cumin or coriander
- 1/2 tsp thyme or rosemary (optional, dried
- 1/2 tsp black pepper
- 15 oz diced tomatoes , or 2 medium tomatoes, chopped
- 3/4 cup carrot or other veggies, sliced
- 3/4 cup lentils or a mix of brown/green lentils, green mung beans, black eyed peas (check for debris, wash and soak for 10 mins if needed)
- 2.5 cups vegetable broth 3 cups for saucepan, or water
- 3/4 tsp salt , less or more depending on if the veggie broth is salted
- 2 cups spinach or chopped quick cooking greens
- cayenne pepper and lemon or lime juice to taste
- red pepper flakes for garnish
Instructions
- Start the Instant pot pressure cooker on saute. Add broth and let it heat up. Add onion, garlic, ginger, chili and pinch of salt. Cook until translucent 2-3 mins). Deglaze with a tbsp broth if needed in between.
- Add the spices and mix in. Add tomatoes and cook for 2 mins. Mash the larger pieces.
- Add the lentils, carrots, water/broth and salt and mix really well to pick up any stuck bits.
- Close the lid and Pressure Cook for 12 to 15 mins (depending on preference and lentils used).
- Let the pressure release naturally. Open the lid, and mix in the greens. Add some cayenne and lime juice. Taste and adjust salt and flavor. Mash some of the lentils with a spatula or blend a 1/2 cup of the soup and mix in for thicker soup. You can also add a 1/2 cup non dairy cream or coconut milk for creamy soup.
- Stovetop: Follow Step 1,2,3 in a saucepan over medium heat. You will need to cook a few mins longer at each step. Bring to a boil and cook for 10 minutes. Reduce heat to medium-low, partially cover and continue to cook for 15 minutes or until the lentils are cooked to preference. Fold in the greens and cook for another 2 mins. Add lemon juice, adjust salt and pepper.
- Store the cooled leftover soup in a covered container in the refrigerator for upto 4 days and freeze for upto a month.
Notes
- You can add vegetables like celery, potatoes, cauliflower, sweet potato, or butternut squash to enhance the soup.
- Including red lentils along with brown lentils creates a creamier soup texture.
- Spice blends like curry powder, berbere, or baharat can be used to customize the flavor.
- Omitting spices such as turmeric, cumin, or curry powder allows for a simpler herb-flavored soup using thyme, oregano, and rosemary.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 174 kcal
% Daily Value*
| Calories | 174kcal | 9% |
| Carbohydrates | 32g | 11% |
| Protein | 12g | 24% |
| Sodium | 519mg | 22% |
| Potassium | 788mg | 17% |
| Fiber | 13g | 52% |
| Sugar | 5g | 10% |
| Vitamin A | 6315IU | 126% |
| Vitamin C | 25.1mg | 28% |
| Calcium | 67mg | 7% |
| Iron | 3.6mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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