Italian Lentil Soup, vegan/gluten free

gluten free lentils soup vegan Oct 29, 2019

This week's recipe goes with last week's blog post about fiber. Lentils are a great source of fiber. This is a delicious way to get them into your diet!
I've wanted to make a lentil soup for the blog for a long time but have put it off because I don't have a lot of experience cooking lentils. I was very pleased with the results of this recipe, super yummy and also freezable for batch cooking.

Keep in mind I like my soups like stew, super thick, so just add more water/veggie broth for your desired thickness.

Italian Lentil Soup - vegan/gluten-free

Servings 6-8 - Preparation and cooking time - 1 hour

What You Need

 1 onion, diced

5 cloves of garlic, minced

3 medium carrots diced

3 celery stalks diced

1 medium sweet potato, diced

1 28oz can of diced tomatoes

6-8 cups of water or veggie stock. Depending on your preference of thickness.

1 ½ cups of green lentils

1 1/2 tsp oregano

1 1/2 tsp basil

2 tbsp fresh parsley thinly chopped

½ tsp red pepper flakes

½ cup of nutritional yeast

1 cup of frozen green peas

4 cups of chopped kale or spinach

sea salt to taste


What You Need To Do

  • Heat oil in a large stockpot on medium heat.

  • Add onion and cook for a few minutes.

  • Add garlic, carrots, celery, and sweet potato and cook for another 5-8 minutes.

  • Add tomatoes and heat through.

  • Add oregano, basil, parsley, red pepper flakes, and nutritional yeast, Stir together.

  • Add lentils and water and bring to a boil. Lower heat and simmer for 25-30 minutes.

  • Remove approximately 3 cups of the soup and blend until smooth in a vented blender. You can also use an immersion blender. Add back into the soup.

  • Add the peas and simmer for another 10 minutes.

  • Taste the soup and add salt if needed.

  • Add water/veggie stock for the desired thickness.

  • If adding water bring back to a simmer and then remove from heat.

  • Add fresh chopped kale/spinach top the soup and stir together.

  • Enjoy!

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