Hearty Lentil Soup

/ Kristen Yarker Dietitian Victoria BC/
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This vegan (and gluten-free) soup is exactly what you want on cold, dark days. It’s also a great meatless Monday option. Like most soups, it’s a very adaptable recipe -add more carrots and celery to up your veggie game. Swap out the chickpeas for another bean. Or, add some barley (note: contains gluten).

Serves: 4

Time: 45 minutes.

Hearty Lentil Soup Ingredients

  • 1 tbsp olive oil

  • 1/2 medium onion

  • 2 garlic cloves, minced

  • 2 carrots, peeled and chopped

  • 2 sticks of celery, chopped

  • 1/2 tsp Italian seasoning

  • 1 can (28oz) can diced tomatoes

  • 1 cup water

  • 3 cups vegetable broth

  • 1 cup brown or green lentils

  • 1 can chickpeas

  • 1 cup kale, chopped (can also use spinach

Hearty Lentil Soup Directions

  1. Heat the olive oil in a pot over medium heat. Add the onion, garlic, celery, and carrots to cook for about 5 minutes.

  2. Add the Italian seasoning, stirring constantly for 30 seconds. Pour in the diced tomatoes and cook for a few minutes.

  3. Pour in the broth, water, lentils, and chickpeas. Bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle summer. Cook for 20-25 minutes, or until lentils are tender.

  4. Add the kale (spinach) and simmer for 5 minutes. Remove from heat. If needed, continue to season with salt, pepper or other spices until desired taste is achieved. Hint: a dash of hot sauce is fantastic!

  5. Enjoy!

A big THANK YOU to student Alyssa for developing this recipe and taking this beautiful photo.

For more lentil recipes, check out Lentil Coconut Energy Bites

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