| Prep: 20 mins | Cook: 45 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 200 | 5g | 1g | 28g |
| sugars | fibre | protein | salt |
| 5g | 12g | 11g | 0.5g |
Why I Love Italian Vegan Lentil and Vegetable Soup
Beans and lentils are popular in Italian cuisine, the notable and classic minestrone only being one example. With that in mind, I want to talk about one of my all-time favorite comfort foods, the Vegan Lentil and Vegetable Soup. This hearty, filling, and delectably warming dish brings together the richness of lentils and the vibrant assortment of veggies that Italy has to offer.
Connection to My Italian Influences
Being a New Yorker, I have been surrounded by a myriad of cultures and cuisines. The Italian culinary tradition, with its penchant for hearty comfort food, truly stood out for me. This soup encapsulates the essence of that tradition. No need for meat or dairy – this hearty masterpiece gets all its robust flavors from plant-based sources. Although no one specific Italian chef inspired this recipe, it leans towards the simple, rustic, and hearty fare associated with communal Italian cooking I have grown to appreciate. For anyone looking for a bit of a historical and cultural depth, the UNESCO-recognized ‘Mediterranean diet’, with its emphasis on legumes, could serve as a great read.
Soup Elements and Taste Balance
The Vegan Lentil and Vegetable Soup brims with flavors. The earthiness of brown lentils blends seamlessly with the richness of olive oil, and the sweetness of caramelized onions and garlic tantalize your senses. The combination of rainbow-colored healthy veggies like carrots, celery, bell pepper, zucchini, and spinach are not just pleasing to the eyes, but also provide a meet-in-the-middle kind of sweet and savory balance. Canned diced tomatoes add a tangy note while the dried basil and oregano offer a herby punch. The crucial addition of salt and black pepper tailors the overall taste to perfection, giving a welcoming warmth that seeps into every spoonful.
Healthy and Wholesome
Finally, one of the things I love about this soup, apart from its taste, is the nutritional inclusions it offers. Lentils are packed with proteins, fibres, and are a great iron source too. The variety of vegetables provides a broad spectrum of vitamins and antioxidants. So, it’s not just a deliciously comforting bowl of soup, but one that gives a healthful hug to your body as well. As a big fan of food as medicine concept, this recipe checks out all the right boxes and that’s why it features so prominently in my home kitchen.
There’s something about the combination of these earthy, humble ingredients and a long simmer that turns it into a flavorful, comforting masterpiece. Each serving of Vegan Lentil and Vegetable Soup is a nod to the vibrant, diverse, and health-conscious spirit that shapes my culinary journey, and I hope it brings similar joy to you too.
What You’ll Need
- 1 cup dry brown lentils
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 large carrots, diced
- 2 celery ribs, diced
- 1 large bell pepper, chopped
- 28 ounces canned diced tomatoes
- 6 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon black pepper
- 2 medium zucchinis, diced
- 2 cups chopped fresh spinach
- Salt to taste
Method
Step One
Start by rinsing the dry brown lentils under cold water. Make sure to remove any debris or stones that might be present. Set the lentils aside to drain.
Step Two
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onion and minced garlic to the pot, stirring until the onion becomes translucent.
Step Three
Add the diced carrots, diced celery ribs and chopped bell pepper into the pot and stir. Cook these ingredients for about 5 minutes, or until the vegetables start to soften.
Step Four
Add the 28 ounces of canned diced tomatoes to the pot, including the juice. Stir to combine the ingredients.
Step Five
Add the 6 cups of vegetable broth to the pot, followed by the drained lentils. Stir in the teaspoon of dried oregano, the teaspoon of dried basil, and the half teaspoon of black pepper.
Step Six
Bring the soup to boil over high heat. Once boiling, reduce the heat to low and let it simmer, uncovered, for about 25 minutes.
Step Seven
After the soup has simmered, add in the diced zucchinis and continue to simmer the soup for 10 more minutes, or until the zucchinis are tender.
Step Eight
Add the chopped spinach and stir until it’s wilted. Add salt to taste.
Step Nine
Lastly, turn off the heat and let the soup sit for a couple of minutes, so all the flavors can blend together. This soup is best served warm. Enjoy your Vegan Lentil and Vegetable Soup!
