Incredibly Easy Vegan Red Lentil soup
Incredibly Easy Vegan Red Lentil soup
Simple and nutritious vegan red lentil soup that makes delicious light meal
Recipe PDF
Ingredients
Soup
- 250 ml dried and split red lentils approximately 1 cup
- 60 ml olive oil divided, approximately ¼ cup
- 1 red onion finely chopped
- 1 carrot grated
- 15 ml flour approximately 1 tablespoon
- 500 ml vegetable stock approximately 2 cups
- 500 ml water approximately 2 cups
- 1 clove garlic sliced
- 1.25 ml chili flakes approximately ¼ teaspoon
- 2.5 ml Salt adjust to taste
- Black pepper
Garnish optional
- 30 ml Parsley chopped
- ½ Lemon juice and rind, to taste
Instructions
- Rinse the lentils twice then cover with cold water and soak for at least 2 hours. Rinse once more before use.
- Heat 30 ml of olive oil in a medium sized pot and sauté the onions until soft and translucent but not brown or scorched.
- Add the flour and cook for 1 minute before adding the drained lentils, grated carrot, garlic and chili flakes.
- Add the stock and water and bring to the boil, then reduce the heat and simmer for 40 minutes or until the lentils are soft.
- Blend the soup until creamy and completely smooth. I used a stick blender.
- Add the remaining 30 ml oil and blend until incorporated.
- Adjust the thickness with more hot stock or water, if required.
- Check the seasoning and add salt and freshly ground black pepper.
- Serve with a sprinkling of chopped parsley and lemon zest and a wedge lemon and crispy pita croutons.
Notes
For a gluten free version use 1 teaspoon of cornflour instead of the tablespoon of plain flour mentioned in the recipe.
Nutrition
Serving: 0gCalories: 398kcalCarbohydrates: 48gProtein: 17gFat: 15gSaturated Fat: 2gCholesterol: 0mgSodium: 773mgPotassium: 746mgFiber: 20gSugar: 4gVitamin A: 3565IUVitamin C: 23mgCalcium: 64mgIron: 5.7mg
Disclaimer: Nutritional information for the recipe is an approximation and varies according to the ingredients and products used.
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