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This healthy vegetarian madras lentil soup channels the flavor of my favorite crock-pot lentil dish in a delicious vegan soup! 

Healthy Lentil Soup

This healthy lentil soup channels the flavor of my favorite crock-pot madras lentil dish in a delicious vegan soup! It's also fantastic served over rice!

Course Soup
Cuisine Indian
Keyword Healthy Lentil Soup
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 8 servings
Calories 179 kcal
Author Jenn Laughlin - Peas and Crayons

Ingredients

  • 1 cup diced onion
  • 2 TBSP olive oil (divided)
  • 1 tsp freshly minced garlic (2 large cloves)
  • 4 cups vegetable broth
  • 14.5 oz can fire roasted tomatoes or crushed tomatoes
  • 1 lb red potatoes
  • 1 cup dried lentils
  • 1 bay leaf
  • 1/4 tsp oregano
  • 1/4 tsp turmeric
  • 1/4 tsp cumin
  • 1/8 tsp thyme
  • 1/8 tsp salt plus extra to taste
  • 1/8 tsp cayenne pepper add extra for a kick!

OPTIONAL EXTRAS:

  • red kidney beans would be a great addition
  • whipped goat cheese or greek yogurt for topping (skip for vegan)
  • fresh parsley for topping
  • an extra drizzle of olive oil
  • curry paste to taste
  • curry powder to taste

Instructions

  1. Heat a large pot to medium-high heat.
  2. Add olive oil and diced onion, and sauté until tender, adding the garlic towards the end to prevent burning.
  3. Next add veggie broth and diced tomatoes.
  4. Using an immersion blender, blend the soup until pureed.
  5. No immersion blender? No problem! Add the garlic, onion, and tomatoes to a blender or food processor and blend until smooth. Add the mixture into the pot with your veggie broth and get cooking!
  6. Increase the heat to high, then add dried lentils, diced red potato, and all your herbs and spices.
  7. Bring to a boil, then reduce to medium heat and cover.
  8. Cook for 30 minutes on medium [mine was on setting 4] then additional 10 min on low, to simmer.
  9. Top soup with a swirl of goat cheese, sour cream, or greek yogurt and a sprinkle of parsley. You can even add rice! Go nuts!

Recipe Notes

I used Muir Glen's no salt added fire roasted tomatoes for this recipe. The flavor is stellar and the cans are BPA-free, which I adore. If you're working with what you have on hand, any 14.5 oz can of diced tomatoes will work for this recipe, if needed as well as pureed/crushed tomatoes, which are a great substitution if you don't have an immersion blender or would like to speed things along!

Recipe yields 8-10 one cup servings or 4-5 bowls of soup. Enjoy!

Nutrition facts below are an estimate provided by an online nutrition calculator. Adjust as needed.

Nutrition Facts
Healthy Lentil Soup
Amount Per Serving
Calories 179 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 592mg 25%
Potassium 612mg 17%
Total Carbohydrates 29g 10%
Dietary Fiber 9g 36%
Sugars 4g
Protein 7g 14%
Vitamin A 6.6%
Vitamin C 14.9%
Calcium 4%
Iron 15.7%
* Percent Daily Values are based on a 2000 calorie diet.