Amazing Lentil Soup (Vegan, Gluten-Free, Oil-Free)
This Amazing Lentil Soup will become one of your go-to favorite recipes for lunch or dinner. Enjoy it with a baked sweet potato or side salad, and you're all set! This delicious and healthy soup is vegan, oil-free, gluten-free, soy-free, nut-free, and low-fat. It's also great for meal prep.
Servings: 4
Calories: 266kcal
Equipment
- 1 Immersion blender (or blender with vented lid)
Ingredients
- 1 onion medium, chopped
- 2 carrots medium, chopped
- 4 garlic cloves minced
- 2 tsp ground cumin
- 1 tsp curry powder
- 1 tsp ground coriander
- ½ tsp dried thyme
- ½ tsp crushed red pepper flakes for heat
- 1 Tbsp coconut aminos
- 1 28- ounce can diced tomatoes recommend fire-roasted and their juices
- 1 cup dry brown lentils rinsed
- 4 cups low-sodium vegetable broth
- 1 cup water
- 2 cups finely chopped fresh collard greens or kale with tough ribs removed
- 1 Tbsp lemon juice
- Salt and pepper to taste
- Garnish with a small pinch of lemon zest
Instructions
Stovetop Instructions
- Heat a large pot over medium heat. Dry-sauté onions for 4–5 minutes, adding a dash of water if they stick to the pan. Stir in the carrots, garlic, cumin, curry, coriander, thyme, crushed red pepper, and coconut aminos, and cook for another 1–2 minutes. Add in the diced tomatoes and stir until well incorporated.
- Add the lentils, broth, and *water into the pot, and increase heat to medium-high. Bring soup to a boil, then reduce heat and let simmer covered for 25 to 30 minutes until lentils are tender. *For a thicker stew, omit the water.
- To give the soup a creamy texture, carefully transfer about 2 cups of the soup to a blender with a vented lid, and puree until smooth and creamy. Remove the lid cap, place a clean dish cloth on stop so it doesn't splatter, and blend at a low setting. Pour the pureed soup back into the pot and stir. If using an immersion blender, pulse-blend 4 to 6 times and stir.
- Bring the soup back to a gentle boil, add finely chopped kale (or collard greens), and give it a good stir. Continue to cook for 2 minutes until the kale has softened and is bright green. Turn off the heat, stir in lemon juice, garnish with a tiny pinch of lemon zest, and serve.
Instant Pot Instructions
- Use the saute setting on the Instant Pot. Dry-sauté onions for 4–5 minutes, adding a dash of water if they stick to the pot. Stir in the carrots, garlic, cumin, curry, coriander, thyme, crushed red pepper, and coconut aminos, and cook for another 1–2 minutes. Add in the diced tomatoes and stir until well incorporated.
- Add the lentils, broth, and *water into the pot, and increase heat to medium-high. Bring soup to a boil, then reduce heat and cook at high pressure for 7 to 9 minutes (7 for al dente and 9 for softer). Allow for natural release (about 10 minutes). *Note: For a thicker stew, omit the water.
- To give the soup a creamy texture, carefully transfer about 2 cups of the soup to a blender with a vented lid, and puree until smooth and creamy. Remove the lid cap, place a clean dish cloth on stop so it doesn't splatter, and blend at a low setting. Pour the pureed soup back into the pot and stir. If using an immersion blender, pulse-blend 4 to 6 times and stir.
- Add the finely chopped kale, stir, and allow it to wilt. Just before serving, add fresh lemon juice and lemon zest. Enjoy!
Notes
Leftovers/Meal Prep: To freeze soup for later, allow soup to cool to room temperature. Transfer into portion-sized meal prep containers and freeze for up to 4 months.
Nutrition
Calories: 266kcal | Carbohydrates: 50g | Protein: 17g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Sodium: 417mg | Potassium: 1075mg | Fiber: 20g | Sugar: 10g | Vitamin A: 6355IU | Vitamin C: 34mg | Calcium: 175mg | Iron: 7mg
