Food for Soul

Vegan Lentil Soup

This vegan lentil soup recipe is packed with fresh ingredients and plenty of lentils that deliver a healthy dose of fiber in each bite. This vegan soup is the perfect cold-weather lunch or healthy dinner the whole family will love.

Julia Levy EatingWell.com, November 2020; updated November 2021

Active:20 mins Total:1 hr Servings:6

Nutrition Profile:

Nutrition Info

Ingredients

Ingredient Checklist

  • 2 tablespoons extra-virgin olive oil
  • 1 ½ cups chopped yellow onions
  • 1 cup chopped carrots
  • 3 cloves garlic, minced
  • 2 tablespoons no-salt-added tomato paste
  • 4 cups reduced-sodium vegetable broth
  • 1 cup water
  • 1 (15 ounce) can no-salt-added cannellini beans, rinsed
  • 1 cup mixed dry lentils (brown, green and black)
  • ½ cup chopped sun-dried tomatoes in oil, drained
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • 1 tablespoon chopped fresh dill, plus more for garnish
  • 1 ½ teaspoons red-wine vinegar

Directions

Instructions Checklist

  • Step 1Heat oil in a large heavy pot over medium heat. Add onions and carrots; cook, stirring occasionally, until softened, 3 to 4 minutes. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add tomato paste and cook, stirring constantly, until the mixture is evenly coated, about 1 minute.
  • Step 2Stir in broth, water, cannellini beans, lentils, sun-dried tomatoes, salt and pepper. Bring to a boil over medium-high heat; reduce heat to medium-low to maintain a simmer. Cover and simmer until the lentils are tender, 30 to 40 minutes.
  • Step 3Remove from heat and stir in dill and vinegar. Garnish with additional dill, if desired and serve.

Nutrition Facts

Serving Size: about 1 cup Per Serving: 272 calories; fat 7g; sodium 487mg; carbohydrates 42g; dietary fiber 9g; protein 13g; niacin equivalents 2mg; saturated fat 1g; vitamin a iu 4618IU.

https://www.eatingwell.com/recipe/7873236/vegan-mediterranean-lentil-soup/

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