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  • Sylvia Meo, R.D.

Veggieful Lentil Soup

Updated: Jan 18

This Veggieful Lentil Soup is so nutrient-rich thanks to of course the lentils, but also SIX other vegetables. This soup is rich in texture, loaded with umami flavor from the sundried tomatoes and dried mushrooms, and packed with plant-based protein, fiber and antioxidants. It is the perfect hearty and comforting meal for vegans and meat lovers alike!



Prep Time: 20 minutes

Cook Time: 50 minutes

Yield: 8 servings



INGREDIENTS


1/2 cup dried mushrooms

1 tablespoon olive oil

2 garlic cloves, finely chopped

1 large onion, finely diced

3 celery stalks, finely diced

3 medium carrots, finely diced

1 large yellow zucchini, finely diced

6 halves sundried tomatoes, chopped

2 cups dried brown lentils, rinsed

2 cups vegetable broth

6 cups water

salt and pepper



HOW TO MAKE THIS NUTRITIOUS, SUPER AFFORDABLE YET GOURMET TASTING LENTIL SOUP


1. Soak the dried mushrooms in a cup of hot water for 15 to 20 minutes. Once rehydrated, chop the mushrooms and set them aside while making sure to reserve the mushroom infused water.


2. In a large pot or Dutch oven over medium heat add the oil, garlic and onion and heat until the onion is translucid, approximately 3 minutes.


3. Add the diced celery and carrots and cook for another 7 to 10 minutes stirring often. Then add in the zucchini, sundried tomatoes and rehydrated mushrooms and let cook an extra 2 to 3 minutes.


4. Add all the remaining ingredients, including the mushroom liquid, increase the heat and bring the soup to a boil, then reduce the heat again and partially cover the pot to maintain a gentle simmer and let cook for 40 minutes or until the lentils have softened to your liking. Make sure to taste and season along the way if needed.


5. Serve as is or with a drizzle of high quality olive oil or even with a crusty toasted bread drizzled in olive oil and enjoy!


FOODFUL TIP

  • Did you know that all types of lentils are an excellent source of iron, rich in fiber, iron, B vitamins, magnesium, potassium and zinc, as well as a great source of plant-based protein and health-promoting antioxidants?

  • You can adjust the liquid by adding more broth or water if you like your soup more brothy or transfer 2 cups of the soup to a blender, puree until smooth and pour back into the pot for a thickened soup! You can also use an immersion blender to do this.

  • If you are not concerned about this recipe being 100% vegan you can replace the vegetable broth by any other broth. I usually use my homemade broths, but if you are using store-bought, I recommend buying organic broth with no salt added!

  • This soup freezes and defrosts well and is tastes just like fresh once reheated.

Easy Variations:

  • this recipe is loaded with 6 different vegetables but you can customize it with your favorite veggies or whatever you have on hand! Kale, sweet potatoes, winter squash, turnips, would all work well in this soup.

  • I used brown lentils but you can also use green or red lentils, or any lentils you have on hand. If you only have canned lentils on hand, these could also work as a last resort, simply reduce your cooking time to 20 minutes instead of 40 once you add them in with the broth and water, and make sure to reduce the liquids by half.


DID YOU MAKE THIS RECIPE?

If you tried this Veggieful Lentil Soup or any other recipe on the blog I'd love to know how you liked it or how it turned out! Please let me know by leaving a review below or share a photo of it on Instagram or Facebook making sure to tag @thefoodfullife and hashtag it #foodfuleats #foodfullife


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All text and images © The Foodful Life.

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