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Smoky Red Lentil and Vegetable Soup

Smoky Red Lentil +Vegetable Soup

It’s the second instalment of my soups and stews series, and I think we may have already landed on my favourite. This Smoky Red Lentil and Vegetable Soup is packed with flavour, nourishing and comforting. It will warm you from the inside out and leave you with that good food feeling all day. Protein packed, naturally healthy, plant based perfection. I wasn’t even planning to put this one on the blog as was a throw in a pan kind of dinner but was so happy with how this red lentil soup turned out guys, I just had to share it. I really hope you love it too.

Vegan Vegetable Soup

The Magic Ingredients

Don’t get me wrong guys, every ingredient in this recipe is important; whether it contributes to the texture, nutritional value, or the flavour, I’ve made sure that this Smoky Red Lentil Soup is perfectly balanced – but there are some ingredients that really give this soup the wow factor.

The rich tomatoey base flavour to this soup perfectly sets the scene for those more delicate and complex flavours to come to life. The trick is not to over do it; we want a rich and hearty soup, but too much tomato and it can completely offset the balance. Two tbsp of a good quality tomato puree (I like Biona Organic) will do the trick, to give it that full bodied base flavour without overpowering. Remember guys, we want Smoky Red Lentil and Vegetable Soup, not a boring old tomato soup.

The sun-dried tomatoes and bay leaves are absolutely essential for this recipe. They add a subtle complexity which is so delicious.

This soup gets it’s sweet, smokiness thanks to that magic ingredient; paprika. I like to use 1 tbsp of sweet and 1 tbsp of smoked paprika to get that perfect balance of flavour. Not overly smoky or overpoweringly sweet; just the right level of spice.

Flourless Thickening

I’ve never been much of a fan of adding flours, gums or other additives to recipes. I much prefer to stick to natural plant based ingredients, and I love finding simple, natural, and healthy ways to achieve the same results.

To get th3 thick texture in this red lentil soup, all you need to do is puree up some of the soup liquid, I used 1 cup, and add it back to the rest of the mix. Not only does this give the soup a rich, thick consistency, but it really helps to release and intensify the flavours too. Stay tuned for the next in the soup and stew series. Tell me what base veggie or store cupboard essential you’d like to see in the next one in the comments below.

vegan red lentil soup
Smoky Red Lentil +Vegetable Soup Modern Food Stories

The Finishing Touches

You guys know me by now; no soup recipe of mine is complete without some toppings to really bring the whole thing to life. I’ve gone for a classicw, with my own special twist for this one.

A healthy sprinkling of fresh chopped coriander leaves gives this Smoky Red Lentil Soup a pop of colour and flavour. Guys it goes unbelievably well with the paprika, it really makes the flavours taste that little bit more vibrant. Make sure you go fresh too, the dried stuff just doesn’t do it for me.

A few teaspoons of freshly squeezed lemon juice will also help to lift the flavour, finishing off this recipe perfectly. Don’t skip, it really makes it. If you don’t have lemon, you can add a touch of apple cider vinegar.

Option to serve with a little grated parmesan (or vegan equivalent) too, for an indulgent twist, and some creamy Greek style or dairy free coconut yogurt too.

Smoky Red Lentil and Vegetable Soup

This soup is smoky, rich, and comforting. It will warm you from the inside out and leave you with that good food feeling all day. Protein packed, naturally healthy, plant based perfection. I was so happy with how this recipe turned out guys, I really hope you love it too.
Hands On: 10 mins
Overall Cooking: 30 mins
Serves 5

INGREDIENTS

  • 2 tbsp extra virgin olive oil, plus more to serve
  • 1 medium onion, finely diced
  • 1 cup carrot, peeled + diced
  • 2 ribs celery, finely diced
  • 3 cloves garlic
  • 2 tbsp paprika ( I like 1 tbsp smoked + 1 tbsp sweet)
  • 1.5 tsp fresh thyme leaves, or 1 tsp dried
  • 1 tbsp fresh rosemary, chopped, or 1 tsp dried
  • 1 cup red lentils, rinsed + drained
  • 2 tbsp tomato puree
  • 4 sundried tomatoes, chopped
  • 2 bay leaves
  • 1.3 litres stock
  • 1/2 tsp flaked sea salt, or to taste
  • 1/3 tsp cracked black pepper, or to taste
  • 100 g kale, chopped, or spinach

To serve

  • Small handful fresh coriader, finely diced
  • 2 - 3 tsp lemon juice
  • Optional grated vegan parmesan (or regular if you're not dairy free)
  • Optional dairy free yoghurt (or Greek if you're not dairy free)

Method

  • Heat the oil in a soup pot. Add the onions, carrot, celery and cook on a medium heat for 4 - 5 minutes until the onions are translucent. Add the garlic and cook for 1 more minute.
  • Add the lentils, spices, herbs, salt and pepper, tomato puree and sundried tomatoes and cook for 1 mintue then add the stock. Bring to the boil then reduce to a simmer and cook for 15 - 20 minutes until the soup thickens, stirring occasionally.
  • Remove 1 cup of stock and place in a jug (careful not to take the bayleaves). Blitz with a hand stick blender until smooth. This adds great flavour and also thickens the soup without the need for flour.
  • Add the blitzed soup back to the pan alond with the kale or spinach, stir to combine nad turn off the heat so the greens wilt. Add lemon juice and stir. Season to taste and top with corriander and optional cheese or yoghurt and good drizzle of olive oil.

Nutrition

Calories: 262kcal | Carbohydrates: 34g | Protein: 12.5g | Fat: 8.6g | Saturated Fat: 1.1g | Fiber: 14.9g
Course Main Course, Soup
Cuisine Mexican
Calories 262
Cost £1.50 per serve
Print Recipe

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