Lentil Soup
This delicious Mediterranean lentil 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 high speed blender (or immersion blender)
Ingredients
- 1 medium onion, chopped
- 2 medium carrots, chopped
- 4 garlic cloves minced
- 2 teaspoons ground cumin
- 1 teaspoon curry powder
- 1 teaspoon ground coriander
- ½ teaspoon dried thyme
- ½ teaspoon crushed red pepper flakes for heat
- 1 Tablespoon 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 teaspoon lemon zest
- Salt and pepper to taste
Instructions
Stovetop Instructions
- Heat a large pot over medium heat. Dry-sauté the 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, lentils, broth, and water into the pot, and increase the heat to medium-high.
- Bring the soup to a boil, then reduce the heat and let it simmer, mostly covered, to allow some steam to escape so it doesn't boil over. Simmer for 25 to 30 minutes, or until the lentils are tender.
- To give the soup a creamy texture, carefully transfer about 2 cups of the soup to a blender with a vented lid. Add the lid, but remove the lid cap, place a clean dish cloth on stop so it doesn't splatter, and blend at a low setting until smooth and creamy. Pour the pureed soup back into the pot and stir.
- Bring the soup back to a gentle boil, add the 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 and stir in lemon zest, and serve and enjoy!
Instant Pot Instructions
- Use the saute setting on the Instant Pot. Dry saute 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).
- 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 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
