2Food > Spiced Vegan Lentil Soup

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Spiced Vegan Lentil Soup

What you need

Freshly ground black pepper
1 large can (28 ounces) diced tomatoes, drained
2 carrots, peeled and chopped
1 teaspoon curry powder
1 cup brown or green lentils, picked over and rinsed
½ teaspoon dried thyme
¼ cup extra virgin olive oil
4 garlic cloves, pressed or minced
2 teaspoons ground cumin
Juice of ½ to 1 medium lemon, to taste
1 cup chopped fresh collard greens or kale, tough ribs removed
Pinch red pepper flakes
1 teaspoon salt, more to taste
4 cups vegetable broth
2 cups water
1 medium yellow or white onion, chopped

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How to do it

1. Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.

2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.

3. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds.

4. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.

5. Pour in the lentils, broth and the water.

6. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape.

7. Transfer 2 cups of the soup to a blender. Protect your hand from steam with a tea towel placed over the lid and pure the soup until smooth.

8. Pour the pured soup back into the pot and add the chopped greens. Cook for 5 more minutes, or until the greens have softened to your liking.

9. Remove the pot from heat and stir in the juice of half of a lemon. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing.

10. Serve immediately. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).

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Nutrition

Calories
396.49cal ( 19.82% of daily need)
Fat
15.12g ( 23.26% of daily need)
Saturated Fat
2.09g ( 13.05% of daily need)
Carbohydrates
53.61g ( 17.87% of daily need)
Sugar
14.42g ( 16.02% of daily need)
Cholesterol
0mg ( 0% of daily need)
Sodium
1824.04mg ( 79.31% of daily need)
Protein
16.64g ( 33.28% of daily need)
Vitamin A
7744.8IU ( 154.9% of daily need)
Vitamin K
146.02µg ( 139.07% of daily need)
Fiber
19.24g ( 76.97% of daily need)
Folate
259.64µg ( 64.91% of daily need)
Manganese
1.28mg ( 64.05% of daily need)
Vitamin C
46.76mg ( 56.67% of daily need)
Copper
0.92mg ( 45.88% of daily need)
Iron
7.48mg ( 41.57% of daily need)
Vitamin B1
0.61mg ( 40.54% of daily need)
Potassium
1275.77mg ( 36.45% of daily need)
Vitamin B6
0.71mg ( 35.58% of daily need)
Vitamin E
5.02mg ( 33.44% of daily need)
Phosphorus
312.62mg ( 31.26% of daily need)
Magnesium
116.53mg ( 29.13% of daily need)
Vitamin B3
4.19mg ( 20.97% of daily need)
Zinc
3.03mg ( 20.2% of daily need)
Vitamin B5
1.67mg ( 16.71% of daily need)
Calcium
158.67mg ( 15.87% of daily need)
Vitamin B2
0.25mg ( 14.97% of daily need)
Selenium
5.83µg ( 8.33% of daily need)

Breakdown

Proteins
15.96%
Fat
32.63%
Carbs
51.41%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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