Hearty Lentil Vegetable Soup

This is my new go-to vegetable soup for the winter-time. It’s warm, healthy, and comforting. No need to feel bad about enjoying a couple of bowls of this nourishing soup.

The hearty vegetables offer fiber, vitamins, and minerals to nourish you from the inside out. The lentils are also an excellent source of fiber, protein, and iron. Just one cup of cooked lentils gives you 18 grams of healthy plant-based protein and nearly 7 mg of iron (that’s 36 percent of the recommended daily intake).

This meal is also budget-friendly. Lentils, potatoes, and carrots are some of the cheapest foods out there, yet they are packed with nutrients.

The soup comes together pretty quickly on the stove but you can use a crockpot to simplify it even more.

Hearty Vegetable Lentil Soup

  • 1 onion, chopped
  • 2 garlic cloves, chopped
  • 1/2 fennel bulb, chopped
  • 2 stalks of celery, sliced
  • 3 medium or large carrots, sliced into half moons
    2-3 medium-sized potatoes, chopped
  • 1 1/2 cups dry red or green lentils
  • 14 oz can diced tomatoes (no salt added is preferred)
  • 4 cups vegetable broth
  • 2 cups of water
  • 3/4 tsp sea salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1 1/2 tsp cumin
  • 1 TB Italian seasoning
  • 1-2 tsp of coconut aminos, soy sauce, or liquid aminos (optional)
  • 4 leaves of kale, chopped or 1-2 handfuls of spinach, chopped
  • a generous squeeze of lemon juice
  1. Place a medium or large pot on the stove over medium heat. (Instead of oil) add a few tablespoons of water and the chopped onion. Cook for 3-4 minutes then add the garlic.

  2. Cook for another 1-2 minutes until onion is tender. Stir it occasionally, adding a bit more water if it begins to stick.
  3. Add chopped fennel, carrots, celery, potatoes, lentils, diced tomatoes, vegetable broth, water, salt, pepper, garlic powder, cumin, and Italian seasoning. Turn heat up to high and bring soup to a boil. Turn heat back down to medium-low and lightly simmer for 25-30 minutes, or until lentils and potatoes are both soft and cooked through.

  4. To thicken the soup: Run a potato masher or fork through the soup or use an immersion blender until you reach your desired texture.

  5. Add the spinach or kale and lemon juice to the soup and allow the greens to wilt.
  6. Enjoy!
    Notes:
    >> This soup can also be cooked in the crockpot. Simply add all ingredients except the greens and lemon which I prefer to add in at the end to lighten it up. Cook on high for 5-6 hours or on low for 7-8 hours.
    >>Leftovers can be stored for 4-5 days. This soup can also be frozen in pint-sized jars (for individual servings) or quart-size jars or ziplock bags.

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Sour cream belongs on tacos in my opinion and this tofu sour cream is so easy to whip up and tastes kind of perfect as a sub for dairy sour cream. ...
Recipe: 
1 package of tofu (any will do - I usually buy firm)
~ 2 Tbsp Lemon juice
~ 1Tbsp Apple cider or red wine vinegar
1/4-1/2 tsp sea salt
1. Combine and blend all ingredients into a blender until smooth and creamy. 
NOTE: I like to start with about half of the lemon juice, vinegar, and salt and then blend, taste, and adjust flavors as I go until I get the right sour creamy flavor. 
2. Chill and enjoy!
  • Kinda diggin' this new almond milk sweetened with banana puree. It's like a grown up version of the Nesquik banana milk and I'm here for that.
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Dang, it's been awhile since I've posted consistently on here. I'd like to change that. To be honest, I struggle with allowing my true personality to show up on here which makes it difficult for me to want to be on here much. I sometimes worry about what others might think of the things I share so I end up not sharing anything! But I don't want to do that. I find joy in being able to help motivate and educate people on taking charge of their own health and eating their dang fruits and veggies. While I do that in my real day to day life, I'd like to bring that work on here a bit too because I generally enjoy the people I connect with on this platform. .
TL;DR - Hello again. Instagram is weird. But I like it anyway and plan to be better about posting consistently about plantbased eating and the evidence behind it and a little bit more about me. ✌💜
  • @thedomramirez and I had some fun making some banana sushi for dessert. 😂😍 Simply cover banana in nut butter and roll in toppings of choice.
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We are freezing some for those times we want a sweet snack.
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I bet these would be a lot of fun to make with kids, too.
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#Repost @rootszerowastemarket
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If you have to take on packaging, make sure you are reusing those containers! Just because the product is gone doesn't mean the value is. You not only bought yourself food but also a re-usable container..so get your money's worth! .
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  • No need to complicate healthy eating. Leftovers make lunches a snap. Today's lunch was a bowl of leftover steamed veggies and roasted potatoes with salsa on top. On the side, I had two seaweed brown rice cakes with mashed avocado, hummus, salsa, sauerkraut, and warmed refried beans from a can. Easy and ready in 5 minutes and full of fiber, protein, and micronutrients.
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