Easy Vegan Lentil Soup Recipe

Vegan lentil soup is a simple yet hearty dish that can be enjoyed by everyone. It's packed with protein and fiber, making it perfect for those looking to maintain a plant-based diet. This recipe serves 4 people and takes approximately 30 minutes of preparation time.

Ingredients

1 cup green lentils
1 large onion, diced
2 carrots, peeled and sliced
2 celery stalks, chopped
4 garlic cloves, minced
2 tablespoons olive oil
3 cups vegetable broth
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
Salt and pepper to taste
Chopped parsley for garnish (optional)
Lemon wedges, for serving

Instructions

Step 1: Start by rinsing the lentils thoroughly under cold water. This helps remove any sand or dirt that might be present.

In a large pot over medium heat, add the olive oil and let it warm up slightly before adding the diced onions. Sauté until they become translucent, about 5 minutes. Add the carrots, celery, and garlic to the pot; sauté for another 3-4 minutes until vegetables soften.

Once the vegetables have softened, pour in the vegetable broth followed by the green lentils. Stir everything together well so all ingredients are evenly distributed within the mixture. Season with ground cumin, smoked paprika, salt, and pepper as per your preference. Bring to a boil then reduce heat down to low, cover tightly, and let simmer for about 20 minutes or until the lentils become tender.

Step 2: Towards the end of cooking time, if you notice that there isn’t enough liquid left in the pot (this could happen depending on how much water was used), add more vegetable broth gradually to keep your soup moist but not overly soupy. Taste test frequently during this stage and adjust seasoning according to taste.

Once done, remove from heat and let it cool slightly before serving. Garnish each bowl with chopped fresh parsley if desired. Serve immediately while still warm, accompanied by slices of lemon for an extra burst of flavor!

Tips & Variations

Add a touch of creaminess: For those who enjoy richer soups without adding dairy products, you can puree half or all of the soup using a hand blender right in the pot. This will thicken it up slightly and give it a smoother texture.
Bread to go with it: Serve this along with some freshly baked whole grain bread for a satisfying meal option.

About Lentils: A Nutrient-Rich Ingredient

Lentils have been part of human cuisine for thousands of years. Originating from the Middle East, they are now cultivated globally due to their versatility and nutritional value. Rich in both soluble and insoluble fibers, lentils play a crucial role in maintaining digestive health while also supporting weight management efforts through satiety provided by high fiber content.

The protein found in lentils is complete which means it contains all nine essential amino acids needed by the human body for growth and repair. Additionally, they contain significant amounts of iron, folic acid, vitamin B6, copper, manganese, phosphorus, folate, thiamin, niacin, magnesium, potassium, zinc, selenium, biotin, and pantothenic acid.

For individuals following a vegetarian or vegan diet plan, incorporating lentils into meals ensures sufficient intake of these vital nutrients which would otherwise be absent from their menu choices. Not only do they contribute significantly towards meeting daily protein requirements but also offer health benefits such as reducing cholesterol levels in blood circulation and lowering risk factors associated with heart disease.

Conclusion

Vegan lentil soup is a nutritious, delicious dish that can form an important part of any balanced diet. Its affordability combined with its abundance of essential vitamins and minerals makes it an excellent choice for health-conscious eaters looking to add more greens into their meals. Whether you're serving this as part of a meal prepping routine or simply want something comforting during colder months, this recipe offers versatility in preparation methods alongside nutritional benefits.