Vegan Lentil Soup

HI Everyone!
I realized that I have not shared any of my soup recipes with you guys!!!! so its about time! this is one of my all time favorite soups… I absolutely adore Lentils, they are so good for you and so satisfying 🙂
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Here we go….
YOU WILL NEED…
  • 1 medium onion, chopped
  • 2 carrots, peeled and chopped
  • handful Spinach. ( Chopped)
  • 4 garlic cloves minced
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • ½ teaspoon dried thyme
  • 1 can Pomi Tomato sauce ( low sodium, no added ingredients) you can also use one can drained chopped Tomatoes.
  • 1 cup lentils, picked over and rinsed
  • 2 1/2 cups water ( you can use vegetable stock as well, but it is too high is sodium for me to use )
  • Freshly ground black pepper
  • Juice of 1 medium lemon, to taste

**Note: Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of seven important minerals, our B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up—not out.

How to:

_ Chop your carrots and onions and Clean and rinse the lentils ( you can soak them in a water for half an hour to make them softer)

– pour a quarter cup of water into a pot

– Add in the Onions, Carrots and stir around for 5 minutes until Onions are soft.

– Add in the Garlic, Cumin, Curry powder and Thyme, stir and cook for 30sec until fragrant and flavors are fused 🙂

– Pour in the Tomato sauce ( or diced tomatoes) and stir

– Pour in the lentils & the water

– Pour your Tomato Sauce in ( make sure to keep stirring in the beginning)

– Season  with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender.

-_Transfer 2 cups of the soup to a blender ( I use my NutriBullet) an Blend until smooth.

– Pour the soup back into the pot and add the  Chopped Spinach Cook for 5 more minutes

– season some more with lemon juice and pepper until you are satisfied with the taste 🙂

*I do not cook with salt but you can add salt if you like! or Use lemon instead.

THERE YOU GO!  serve in a Bowl put some mint on top for decoration and Enjoy 🙂

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I hope you like this recipe! it is a very healthy and fulfilling Lunch or dinner! and delicious!
as always YOU’RE WELCOME!

please Share this is you enjoy these recipes, so that i can keep writing and sharing with you 🙂

follow me for more healthy HCLF recipes and other vegan goodness 🙂

Love & Peace

13 thoughts

      1. And I was serious…..think of all the movie stars that have gone vegan….they would pay big bucks for yummy food, made healthy and natural….sweeting it would be so easy for you….I really think you should write a book about being vegan….all the things that are important to you and devote half of it to your recipes…..share you knowledge…your good

        Like

      2. thank you for the words of encouragement 🙂 I had never thought about that, and I am going to consider it… thank you for the inspiration 😀

        Like

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