Vegan Soup Recipes

I was messing around in the kitchen and decided to try out this hearty vegan soup loaded with red lentils, tomatoes, kale, and all those veggies, and when I heated the olive oil and let the onions and garlic get all soft, i couldnt believe how all the flavors came together like a total flavor explosion.

I love making my vegan soup recipe. I heat some olive oil with chopped yellow onion and garlic, then toss in diced carrots and celery.

I add diced tomatoes, red lentils and a rich vegetable broth along with a bay leaf and herbs, creating a super healthy meal thats my go-to comfort food.

Ingredients

• Olive oil adds smooth healthy fats and enhances the soup flavour during cooking.
• Yellow onion provides a bold base and offers fiber, vitamins, and minerals.
• Garlic gives a zesty punch that boosts taste and supports immunity.
• Carrots lend a sweet crunch with fiber and vitamin A for eye health.
• Red lentils deliver protein and fiber making the soup hearty and filling.
• Kale or spinach pack essential vitamins giving a vibrant green touch.
• Diced tomatoes bring a tangy freshness along with vitamin C and lycopene.
• Chickpeas offer extra protein and texture, great for a wholesome meal.

Ingredient Quantities

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic, minced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 cup diced tomatoes (canned, no salt added)
• 1 cup red lentils, rinsed
• 6 cups vegetable broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• 1 cup chopped kale or spinach
• 1 cup diced potatoes (optional)
• 1 cup chickpeas, drained and rinsed (optional)
• 1/4 teaspoon red pepper flakes (optional)

How to Make this

1. Heat the olive oil in a large pot over medium heat then add the chopped onion and cook till it softens

2. Toss in the minced garlic, diced carrots and celery and stir, letting them cook for a few minutes until they start to get tender

3. Add the canned diced tomatoes and the rinsed red lentils to the pot

4. Pour in the vegetable broth and mix in the bay leaf, dried thyme, dried oregano, and ground cumin then season with salt, pepper and red pepper flakes if you like some heat

5. If youre using diced potatoes, add them now

6. Bring the soup to a simmer and let it cook for 20 to 25 minutes until the lentils and vegetables are nice and tender

7. Stir in the chopped kale or spinach and add the chickpeas if using

8. Let the soup simmer for another 5 minutes so that the greens wilt and everything is heated through

9. Taste the soup and adjust the seasoning as needed

10. Remove the bay leaf and serve the soup hot Enjoy your hearty vegan soup!

Equipment Needed

1. A large pot for cooking the soup
2. A stove or burner to heat up your pot
3. A cutting board for chopping the veggies
4. A sharp knife for dicing onions, carrots, celery, and mincing garlic
5. Measuring cups and spoons to get the right amounts of oil, broth, and spices
6. A wooden spoon or similar utensil to stir everything together
7. A colander for rinsing red lentils and chickpeas
8. A ladle for serving your hot soup

FAQ

• Q: Can I swap the vegetable broth for water?
  A: Yes you can use water or another broth but it might change the flavor a bit.
• Q: Do I need to pre-soak the red lentils?
  A: No, just good rinse them under cold water before adding them in.
• Q: How long do I cook the soup?
  A: Let it simmer for about 25 to 30 minutes until the lentils and veggies are tender.
• Q: What if I dont have kale or spinach?
  A: You can use any leafy green you have at hand, like swiss chard or even arugula, though the flavor might differ.
• Q: Can I freeze the leftovers?
  A: Yep, the soup freezes well for about 2 to 3 months. Just reheat it on the stovetop when you’re ready to eat.

Vegan Soup Recipes Substitutions and Variations

• Olive oil can be replaced with avocado oil or even sunflower oil if that’s what you got
• If you dont have a medium yellow onion, try using a red onion or a couple of shallots for a sweeter touch
• Vegetable broth can be swapped for water mixed with vegetable bouillon cubes, which works just as well and is easier on the wallet
• Instead of carrots, you might use parsnips or even a bit of sweet potato if you like a little extra sweetness
• If you’re out of kale or spinach, swiss chard or collard greens can give you a similar nutritional boost

Pro Tips

Here’s a hearty vegan lentil soup recipe with a few pro tips to really boost the flavors. Start by heating up 2 tablespoons of olive oil in a big pot over medium heat. Add your chopped yellow onion and let it cook slowly until it softens and gets a little sweet. One pro tip: letting the onions caramelize a bit builds a deep, rich flavor right from the start.

Next, toss in 3 cloves of minced garlic along with 2 diced carrots and 2 diced celery stalks. Stir them for a few minutes until they start to get tender. Then, mix in 1 cup of canned diced tomatoes and 1 cup of rinsed red lentils. Make sure you rinse the lentils well so you don’t get any extra dust in your soup.

After that, pour in 6 cups of vegetable broth and stir in a bay leaf, 1 teaspoon dried thyme, 1 teaspoon dried oregano, and 1/2 teaspoon ground cumin. Season with salt, pepper and if you like some heat, 1/4 teaspoon red pepper flakes. Pro tip: if you toast your spices in the pot for a minute before adding the broth, you can unlock even more flavor.

If you want to add diced potatoes, about 1 cup of them can go in now. Bring everything to a simmer and let it cook for 20 to 25 minutes until the lentils and veggies are nice and tender. Then stir in 1 cup of chopped kale or spinach and, if you like, 1 cup of chickpeas. Let the soup continue to simmer for another 5 minutes so the greens wilt and everything heats through nicely. Pro tip: add the greens at the end so they don’t overcook and lose their vibrant color and crunch.

Lastly, give the soup a taste and adjust the seasoning if needed. Remove the bay leaf, serve the soup hot, and enjoy! A final pro tip: a squeeze of fresh lemon juice just before serving can brighten up the flavors and add a refreshing zing.