Quick and Easy Vegan Red Lentil Soup. This hearty, gluten-free vegan soup is packed with iron and fiber from red lentils. Perfect for a vegan meal prep, this quick and easy recipe makes the ideal lunch or appetizer. Packed with nutrition, this vegan lentil soup is sure to satisfy your taste buds and keep you full for hours.
This is a very flexible recipe and almost any spice blend can be used. Soup is a great way to use up some extra veggies in the house so don’t be afraid to add other vegetables into the mix!
What if You Don’t Have Tomato Paste For The Vegan Red Lentil Soup?
No problem! Simply substitute 1/3 cup of tomato sauce for the tomato paste. Keep in mind, red lentils tend to thicken up easily, so when reheating the soup, you may need to add a little water to thin it out slightly.
How to store and reheat the Vegan Red Lentil Soup?
Leftover vegan red lentil soup can be stored in an airtight container in the fridge for up to 5 days. Or in the freezer for up to 3 months. To reheat, simply thaw if frozen and gently heat on the stove or in the microwave, adding a splash of water or broth if the soup has thickened.
Toppings For The Red Lentil Soup
For an added flavor boost, top with vegan parmesan cheese and serve with crusty bread. And don’t forget, red lentils are a great source of plant-based protein. They are packed with fiber, iron, potassium, and folate, making this vegan recipe not only delicious but also nutritious!
This is such a budget-friendly vegan recipe that also happens to be gluten-free. It makes a great vegan appetizer, side dish, or plant-based lunch.
Why is Folate Important?
Folate, also known as Vitamin B9. It is essential for the formation of red blood cells and the promotion of healthy cell growth and function. It also plays a crucial role in preventing birth defects, making it important for pregnant women to consume. In addition to its health benefits, red lentils are also a great source of plant-based protein and fiber. Making this vegan red lentil soup a nutritious and satisfying meal option.
In conclusion, this Vegan Red Lentil Soup recipe is a must-try for anyone looking for a quick, easy, and nutritious meal. Not only is it packed with iron and fiber, but it’s also gluten-free and perfect for vegan meal prep. Whether you’re looking for a warm and comforting lunch or a hearty appetizer, this soup is sure to satisfy. And with the option to add a little extra heat and flavor with tomato paste or sauce, you can make it your own. Plus, with the added bonus of vitamin B-9 (folate) this recipe is not only delicious but also healthy. So, go ahead, give it a try. Let the comforting aroma of this Vegan Red Lentil Soup fill your kitchen and warm your soul!
Vegan Red Lentil Soup
- 1 1/2 cups Red lentils rinsed well
- 2 tbsp Olive Oil
- 2 Bay Leaves
- 2 tbsp Tomato paste, heaping tablespoons
- 1 tbsp Italian spice blend
- 4 Cloves garlic, minced
- 2 large Carrots, chopped
- 1 small Yellow onion, diced
- 4 cups “Chicken-less” broth or vegetable broth
- 1 cup Water
- Hot chili flakes (to taste)
- 1 large Handful of chopped greens (optional)
- Fresh ground black pepper (to taste)
- Fresh parsley or other fresh herbs (to taste)
- Start by rinsing the red lentils well. They can be soaked and then rinsed if you are especially sensitive to lentils.
- In a large saucepan on medium heat, add the olive oil.
- Next, add in the onion and carrot. Cook for about 3-4minutes or until soft.
- Now add in the bay leaves, and Italian spice blend. Mix well and cook for another 1-2 minutes. Add in minced garlic and cook for another 30seconds.
- Next, add in broth, water, red lentils, tomato paste and chili flakes. Bring the soup to a boil and simmer for 15 minutes. Stir occasionally to prevent the soup from sticking to the bottom of the pan or burning.
- Once the 15 minutes is up, scoop out 2 cups of the soup and transfer to a blender. Blend until smooth, and add the blended portion back into the pot with the remainder of the soup. Mix well.
- If you have spinach or kale to add into the soup, add into the pot and simmer until it softens. About 5 minutes. If using kale, massage with a little olive oil first to remove the bitterness.
- Now serve into a bowl, add your toppings and enjoy!
- This is a very flexible recipe and almost any spice blend can be used. Soup is a great way to use up some extra veggies in the house so don’t be afraid to add other vegetables into the mix!
- If you don’t have tomato paste, any tomato sauce will work. Just sub in 1/3 cup of tomato sauce in place of the paste.
- Red lentils tend to thicken up quite easily. When reheating the soup you may need to add a little water to thin it out a touch.
- Any leftover soup can be stored in the fridge in an airtight container for up to 5 days. This soup can be made in just 30 minutes and can provide you with lunch for the entire week! This is such a budget-friendly vegan recipe that also happens to be gluten free. It makes a great vegan appetizer, side dish or plant-based lunch.
- Top it with a little vegan parmesan and serve with crusty bread to take it to that next level.
- Red lentils are a great source of plant-based protein and are full of fiber, iron, potassium, and folate!
- Don’t know what folate is? Neither did I until just now! It’s vitamin B-9 and it helps form red blood cells and promotes healthy cell growth and function. It also helps prevent birth defects so it’s great for pregnant women. So, there you go, a few reasons to eat more red lentils.🥰