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creamy vegan lentil soup in bowl with coconut cream and spoon
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Vegan Lentil Soup

The best vegan lentil soup - made in just one pot with inexpensive, healthy ingredients and packed with hearty, wholesome texture and flavor! Perfect for enjoying alone, with bread for dipping, or a side salad!
Course Main Course
Cuisine Middle Eastern
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 8
Author Michaela Vais

Ingredients

  • 1 tbsp olive oil
  • 1 cup onion (1 medium-sized) diced
  • 3 big garlic cloves minced
  • 1 small head of (400 g) cauliflower chopped
  • 1 cup carrots chopped
  • 1 cup celery chopped
  • 3 cups (600 g) dried lentils brown or green, rinsed and drained
  • 14 oz can (400 g) chopped tomatoes
  • 8 cups (2 liters) vegetable broth
  • 1 1/2 tsp onion powder
  • 1 tsp ground cumin
  • 1 tsp fresh ginger minced
  • 1/2 tsp ground coriander
  • 1/2 tsp ground caraway seeds
  • 1/2 tsp smoked paprika powder
  • 1/2 tsp turmeric powder
  • 1/2 tsp coconut sugar or brown sugar
  • Sea salt and pepper to taste
  • Red pepper flakes to taste
  • 2 dried whole bay leaves
  • 2 tbsp tamari (or coconut aminos)
  • 1 tbsp balsamic vinegar
  • 1/8 cup (30 ml) coconut cream or dairy-free half and half

Instructions

  • You can watch the video in the post for visual instructions.
    Heat oil in a LARGE pot over medium heat and add the chopped onion. Sauté for 3 minutes, then add garlic, ginger, carrot, and celery, and sauté for 3 more minutes.
  • Add all spices, lentils, cauliflower, and vegetable broth and bring to a boil.
  • Now add the bay leaves and cook the soup with a lid on for about 5 minutes.
  • Then add the chopped tomatoes and stir. Let the soup simmer for a further 20-25 minutes or until the lentils are cooked but not mushy.
  • Finally, remove the bay leaves, add the tamari (or coconut aminos), balsamic vinegar, and coconut cream, and stir.
  • Optionally blend the soup partially, garnish with fresh herbs, and enjoy!

Notes

  • Adjust the consistency: Simply add more vegetable stock if you prefer a brothier soup.
  • The soup freezes well.
  • Recipe serves 8. Nutrition facts are for one serving.
Nutrition Facts
Vegan Lentil Soup
Amount per Serving
Calories
328
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
2
g
10
%
Sodium
 
1291
mg
54
%
Potassium
 
934
mg
27
%
Carbohydrates
 
54
g
18
%
Fiber
 
24
g
96
%
Sugar
 
7
g
8
%
Protein
 
20
g
40
%
Vitamin A
 
3320
IU
66
%
Vitamin C
 
11
mg
13
%
Calcium
 
78
mg
8
%
Iron
 
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.