Overview

Vegan Crushed Lentil Soup with Lemon and Parsley is a nourishing, flavorful dish that highlights the versatility of lentils while incorporating zesty lemon and fresh parsley for a burst of brightness. This soup is not only vegan but also gluten-free, making it a fantastic option for those with dietary restrictions. Its rich flavors and comforting texture make it an ideal meal for any occasion, whether it’s a chilly evening or a casual lunch with friends. This recipe provides detailed instructions and insights to help you create a delightful culinary experience in your kitchen.

Nutritional Information (Per Serving)

  • Servings: 6
  • Calories: 190
  • Total Fat: 2g
  • Saturated Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 400mg
  • Total Carbohydrates: 34g
  • Dietary Fiber: 14g
  • Sugars: 2g
  • Protein: 11g
  • SmartPoints (WW): 5

Ingredients

  • 1 tablespoon olive oil (or vegetable broth for a low-fat option)
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 cup dried green or brown lentils, rinsed and drained
  • 6 cups vegetable broth (preferably low-sodium)
  • 1 bay leaf
  • 1 teaspoon salt (adjust to taste)
  • 1/2 teaspoon black pepper
  • Juice of 1 lemon
  • 1/4 cup fresh parsley, chopped (plus extra for garnish)
  • Optional: Lemon wedges for serving

Instructions

  1. Preparation of Ingredients: Start by organizing your kitchen. Gather all the ingredients listed above. Rinse the lentils thoroughly under cold water until the water runs clear, which helps remove any dirt or debris. Set the lentils aside and prepare the vegetables: finely chop the onion, and dice the carrots and celery into uniform pieces for even cooking.
  2. Sauté the Aromatics: In a large, heavy-bottomed pot or Dutch oven, heat the olive oil over medium heat. If you prefer an oil-free version, skip this step and directly add the onions to the pot with a splash of vegetable broth. Once the oil is hot, add the chopped onion and sauté for approximately 3-4 minutes until it becomes translucent and fragrant.
  3. Add Garlic and Vegetables: Next, stir in the minced garlic, diced carrots, and celery. Sauté the mixture for another 5 minutes, allowing the vegetables to soften and the garlic to infuse the oil with its rich aroma.
  4. Spice It Up: After the vegetables are softened, sprinkle in the ground cumin and smoked paprika. Stir the mixture for about a minute to allow the spices to bloom and impart their flavors into the vegetables, creating a fragrant base for the soup.
  5. Incorporate Lentils and Broth: Now, add the rinsed lentils to the pot, followed by the vegetable broth. This will create a hearty foundation for your soup. Toss in the bay leaf, salt, and black pepper, then stir well to combine all the ingredients thoroughly.
  6. Bring to a Boil: Increase the heat to high, bringing the mixture to a vigorous boil. Once boiling, reduce the heat to low and cover the pot with a lid. Allow the soup to simmer gently for about 25-30 minutes, or until the lentils are tender and fully cooked.
  7. Check the Consistency: After the lentils have cooked, check their texture. They should be soft yet hold their shape. If the soup is thicker than desired, feel free to add more vegetable broth or water to reach your preferred consistency.
  8. Crush the Lentils: For added creaminess, use a potato masher or an immersion blender to gently crush some of the lentils within the soup. This step is optional but will enhance the texture, creating a luscious, velvety base while still leaving some whole lentils for a nice bite.
  9. Add Lemon Juice and Parsley: Once you achieve the desired consistency, stir in the freshly squeezed lemon juice and chopped parsley. The acidity from the lemon brightens the soup, while the parsley adds freshness. Adjust the seasoning with additional salt and pepper if necessary to suit your taste.
  10. Serve Hot: Ladle the soup into bowls, garnishing each serving with extra chopped parsley and a lemon wedge on the side for those who desire an additional splash of citrus. This soup is delightful on its own or paired with crusty whole-grain bread for a more substantial meal.

Additional Information

Health Benefits of Lentils

Lentils are an excellent source of plant-based protein, making them an ideal choice for vegans and vegetarians. They are rich in dietary fiber, which aids digestion and helps maintain stable blood sugar levels. Additionally, lentils provide essential vitamins and minerals, including folate, iron, and magnesium, all of which are vital for overall health.

Vegan and Gluten-Free

This recipe is entirely vegan, meaning it contains no animal products, and is gluten-free, catering to those with gluten sensitivities. The soup is filling and comforting without compromising on health, making it a great addition to any meal plan.

Meal Prep Friendly

Vegan Crushed Lentil Soup is perfect for meal prep. It can be stored in the refrigerator for up to a week, and the flavors often deepen and improve after a day in the fridge. You can also freeze the soup in individual portions for a quick meal option later. Just allow it to cool completely before transferring to airtight containers or freezer bags.

Customizable Recipe

Feel free to personalize this soup to suit your taste preferences or to utilize whatever vegetables you have on hand. Consider adding greens like spinach or kale, or toss in diced tomatoes for added sweetness. For those who enjoy spice, a pinch of red pepper flakes or diced jalapeño can be added for a kick.

Serving Suggestions

This hearty soup pairs beautifully with whole grain bread, crackers, or a simple salad on the side. You can serve it as a main course or as an appetizer before a larger meal. The options for pairing are endless, making this soup versatile for any occasion.

Storing Leftovers

To store leftovers, allow the soup to cool down completely before transferring it to an airtight container. It can be kept in the refrigerator for up to 5 days. If you choose to freeze it, ensure you label the container with the date for reference, and it will stay fresh for up to 3 months.

Conclusion

Vegan Crushed Lentil Soup with Lemon and Parsley is a wholesome, nutritious dish that encapsulates the essence of plant-based cooking. Its rich flavors, vibrant ingredients, and ease of preparation make it a must-try for anyone looking to incorporate more plant-based meals into their diet. With its health benefits, versatility, and delightful taste, this soup is sure to become a staple in your kitchen. Enjoy the satisfaction of making a dish that’s not only good for you but also bursting with flavor and goodness!