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Vegan Creamy Red Lentil Soup

Vegan Creamy Red Lentil Soup

Anamaria Negoita
A warm, comforting vegan soup made with red lentils, potatoes, carrots, and aromatic spices, blended to a creamy perfection and topped with crunchy croutons and fresh parsley.
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Main Course, Soup, Starter
Cuisine Comfort Food, Healthy, International Cuisine, Vegan
Servings 6 Serving
Calories 190 kcal

Equipment

Ingredients
  

  • 2 tbsp olive oil
  • 1 onion roughly chopped
  • 3 garlic cloves roughly chopped
  • 1 carrot roughly chopped
  • 2 medium potatoes peeled and diced
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 200 g red lentils
  • 1 can (400 g) cherry tomatoes
  • 1.5 liters vegetable broth
  • 2 bay leaves
  • Salt and pepper to taste
  • A squeeze of fresh lemon juice
  • Croutons bread cubes tossed with olive oil & salt, then baked until golden
  • Fresh parsley, chili oil, or chili flakes for garnish

Instructions
 

  • Sauté the veggies: Heat olive oil in a large pot over medium heat. Add the onion, garlic, and carrot. Sauté for 5–6 minutes, until the vegetables soften and release their aroma.
  • Add potatoes and spices: Add the diced potatoes, ground cumin, and smoked paprika. Stir well and let the spices toast for about a minute to release their full flavor.
  • Add lentils and liquid: Stir in the red lentils, tomatoes, vegetable broth, and bay leaves. Mix everything together, bring to a gentle boil, then reduce the heat to low.
  • Simmer until tender: Let the soup cook for 30 minutes, stirring occasionally, until the lentils and potatoes are soft. Add a little more broth or water if it becomes too thick.
  • Blend until creamy: Remove the bay leaves. Blend the soup gently with a hand blender until smooth. Leave a few chunks for a rustic texture, or blend completely for a silky finish.
  • Season and finish: Taste and adjust with salt, pepper, and a squeeze of lemon juice for brightness.
  • Serve and garnish: Ladle the soup into bowls. Top with crispy croutons, fresh parsley, and a drizzle of chili oil or a sprinkle of chili flakes.

Nutrition

Serving: 227gCalories: 190kcalCarbohydrates: 19gProtein: 13gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gCholesterol: 10mgSodium: 1030mgPotassium: 430mgFiber: 9gSugar: 4gVitamin A: 8500IUVitamin C: 20mgCalcium: 60mgIron: 3mg
Keyword cozy soup, creamy lentil soup, Easy Soup Recipe, healthy soup, plant-based, Red lentil soup, Vegan Soup, Weeknight Dinner
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