Incorporating a wide variety of nutrition into one meal is a challenge for some, but this recipe makes it simple. In this recipe, I go beyond the basics and show the basic technique of making soup, so that you can make your own soups based on what you have available in the kitchen.
Although sauteing makes for a more distinct flavor, you can make a soup that is just as delicious by simmering everything together slowly. The timing in the directions is the minimum cooking time, but the longer you leave this soup to simmer the better the flavors will be. It’s especially good reheated for lunch the next day.
Vegetable and Lentil Soup Recipe
Prep time:
Cook Time:
Time from start to eating:
Makes enough for 4 bowls
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Ingredients
- 1 onion, chopped
- 2 cloves garlic, minced
- small piece of ginger, peeled and minced
- 6 cups water or vegetable stock
- 1 cup red lentils
- 1 zucchini, quartered and chopped
- 1 small head broccoli, chopped
- 2 carrots, scrubbed and chopped
- 1 piece kelp, cut into small bits (optional)
- 1 tsp ground cumin
- pinch black pepper
- 1 Tbsp miso
- 1-2 Tbsp sesame seeds
Directions
- You can saute the onion, garlic and ginger in oil for a more distinct flavor, or put them into boiling water for a more subtle broth. Add the cumin and pepper here if you are sauteeing, as it will infuse into the oil and be carried through the soup. If you’re not sauteeing, you can add seasoning whenever you like. Pour 6 cups of water or stock into the pot (after sauteeing if you are) and add the lentils.
- Bring the water to a boil, then leave to simmer for 10-15 min, or until the lentils are cooked. Chop the vegetables while they cook.
- Add the vegetables and seasoning (if you haven’t already) to the pot, and give them 5-15 minutes to cook, depending on how soft you want them.
- Once the vegetables are cooked to your liking, take the pot off the stove and allow it to cool for a few minutes. Stir in the miso, then taste to make sure you like the seasoning, adjusting if you need to. Serve garnished with the sesame seeds – white or black seeds are nice with this soup. I hope you have fun with this red lentil soup recipe, the latest of my healthy vegan recipes, and with the basic technique for making soup that follows.
Basic Soup Technique
- Start with an onion and some garlic. Saute them in oil for a more distinct flavor, or put them into boiling water for a more subtle broth. Add spices and herbs here if you are sauteeing, as they will infuse into the oil and be carried through the soup. If you’re not sauteeing, you can add seasoning whenever you like.
- If you are adding a grain, starchy vegetable (potatoes, squash, beets, etc.) or a fast-cooking legume (lentil or split pea), add them with the water or stock. You can add salt here if you’re using a grain or starchy vegetable, but if you are cooking a legume do not add any salt until it’s fully cooked. If you are adding a bean, it should be cooked before adding it to the soup (canned beans are already cooked).
- Bring the water to a boil, then leave to simmer until the grain or legume is cooked.
- Add the vegetables that you want, giving them time to cook to your liking. Longer cooking vegetables (eggplant, carrots, etc.) can be added earlier while softer vegetables (zucchini, peppers, etc.) can be added a bit later. If you’re using leafy greens, they should be added just 5 minutes before serving.
- Taste to make sure you like the seasoning, adjusting if you need to. Garnishes always add a bit of visual appeal – go for a color contrast. Sesame seeds look nice in green or orange soups, parsley, chives or green onions look nice in pale soups.
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