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April 19, 2019

Vegan Red Lentil Soup

Vegan Red Lentil Soup

Credit to Bakerita

Ingredients

  • 2 tablespoons avocado oil or olive oil
  • 1 small onion diced
  • 1 large carrot diced
  • 2 stalks of celery diced
  • 4 cloves garlic crushed
  • 1 teaspoon freshly grated ginger
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1 teaspoon garlic powder
  • 1 teaspoon ginger powder
  • 1 teaspoon salt
  • 4 cups vegetable broth
  • 2 cups water
  • 1 (15 oz.) can crushed tomatoes
  • 1 1/2 cups red lentils sort and rinse before using
  • 3 cups spinach or mix of greens I used a “power greens” blend of spinach, arugula and baby chard
  • 1 lemon zest and juice

To garnish

  • Lemon wedges
  • Microgreens
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Instructions

  1. In a soup pot, heat the avocado or olive oil over medium heat. Once the oil is shimmering, add the onion, carrot, and celery and cook for about 5 minutes, until the onion is translucent.

  2. Add the garlic, grated ginger, cumin, turmeric, garlic powder, ginger powder, and salt, and stir to combine and coat all the veggies in the spices.

  3. Let cook for 2 minutes, until fragrant, and then add the vegetable broth, water, tomatoes, and red lentils. Stir and bring to a boil, then turn down and let simmer for 30-40 minutes, until the red lentils are soft. Taste, and add more salt to your tastes if desired.

  4. If desired, puree half the soup to help make it creamier. You can also just leave it as is if you prefer a more broth-y soup. I pureed some of mine with an immersion blender.
  5. Stir in your greens and let them wilt, and then add in lemon juice and zest. Serve with more lemon if desired (I recommend), and garnish with some microgreens!
Nutrition Facts
Vegan Red Lentil Soup
Amount Per Serving
Calories 238 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 1053mg 44%
Potassium 660mg 19%
Total Carbohydrates 36g 12%
Dietary Fiber 15g 60%
Sugars 4g
Protein 12g 24%
Vitamin A 70.3%
Vitamin C 22.7%
Calcium 6.7%
Iron 24.6%
* Percent Daily Values are based on a 2000 calorie diet.
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