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–+ servings
Overhead view of stockpot filled with warm vegetable soup

Vegetable lentil soup

Naturopath Lauren Glucina
This hearty, immune-supportive soup is a great freezer meal – making 6-8 portions.
4.84 from 6 votes
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Main Course, Soup
Cuisine Mediterranean, Vegan, Vegetarian
Servings 8
Calories 376.3 kcal

Equipment

  • Large stock pot – 6 litre/quart capacity

Ingredients
  

  • 2 onions brown
  • 6 cloves garlic peeled and sliced
  • 3 large celery stalks
  • 4 carrots
  • 1 green capsicum/bell pepper
  • 2 red skin potatoes about 150g
  • 100 g shiitake mushrooms
  • 3 tablespoons extra virgin olive oil
  • 1 litre/quart vegetable stock
  • 3 cups water 750ml
  • 1 teaspoon cinnamon powder
  • 1 teaspoon cumin powder
  • 1 teaspoon turmeric powder
  • 1 teaspoon paprika powder not smoked
  • 1 cup red lentils
  • 1 cup brown lentils
  • 1 tablespoon tomato paste
  • 3 cups spinach washed with large stems removed, about 120g

To serve:

  • fresh coriander
  • lemon juice

Instructions
 

  • Peel and dice the onions, thinly slice the shiitake mushrooms, removing stalks, then cut celery, carrot, capsicum/bell pepper and potatoes into small cubes.
  • Heat 3 tablespoons olive oil in a stock pot (at least 6 litre/quart capacity), then add onions, prepared vegetables and sliced garlic. Cook, stirring frequently for a couple of minutes or more to soften.
  • Add vegetable stock to the pot to loosen, then add all spices, stir well.
  • Rinse and drain lentils and add to the pot along with tomato paste, stir well.
  • Cover the stock pot with a lid, slightly ajar. Bring to a boil (approx. 5 mins), then reduce to a simmer, and cook for 20 minutes, stirring every so often to prevent burning.
  • Remove the lid and add washed spinach, cook a further minute or so to wilt.
  • If the consistency of the soup looks to your liking – squeeze over the juice of one lemon and add a sprinkle of freshly chopped coriander. If the soup is looking a little on the thicker side, add a further half cup or more of water and let simmer a further minute or two to thin it down. Enjoy!

Notes

  • Shiitake mushrooms are optional but add immune-modulating polysaccharides, if you can’t source any, just leave them out
  • I recommend using a low-sodium liquid vegetable stock/broth
  • Fresh spinach can be substituted for other leafy greens – collard greens, kale, beet leaves
  • You can skip the red lentils and use 2 cups of brown lentils if you prefer, but I would avoid using entirely red lentils – they’re far mushier in texture and will give you a totally different end result
  • If the soup is too thick, thin it out by adding more water or stock towards the end of cooking. Stir frequently to avoid burning
  • Store in an airtight container in the fridge and enjoy within 3-4 days
  • Freezes well, when re-heating, add a little more water/stock then heat in a saucepan on the stove
  • Nutrition panel is an estimate only, and is for 1 very generous bowl as a stand-alone meal. Recipe yields 6 large bowls or 8 smaller bowls.

Nutrition

Serving: 1large bowlCalories: 376.3kcalCarbohydrates: 56gProtein: 19.7gFat: 7.8gSaturated Fat: 1gSodium: 103.8mgFiber: 24.5gSugar: 7.7gVitamin C: 33.8mgCalcium: 104.5mgIron: 3.5mg
Keyword Vegan Lentil Soup, Vegetable Lentil Soup, Vegetarian Lentil Soup
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