I’m sharing my version of the amazing Whole Foods Red Lentil Soup, which is one of my very favorites. It is gluten-free, dairy-free and a plant-based source of protein and nutrients.
Hello friends! How’s the week going so far? I’m in full elf mode here. baking cookies, wrapping presents, and even though I feel like I was prepared, there is a lot of last minute work to do. To keep (partially) sane I’m spending some time on the sauna blanket tonight and I’ve booked a yoga class for tomorrow.
For now, how about a warm bowl of soup?
I have a mental list of quick meals that I can whip up, are healthy, and really enjoy. Luckily, Tucson has tons of amazing healthy restaurants (and we just got a real food one!!) which makes it pretty easy. If I find myself stuck and hungry between picking up kids and running errands, it’s nice to know I have a few favorites I can easily pick up.
Whole Grain Red Lentil Soup (duplicate recipe)
This is one of my favorite easy healthy meal options. I’ve had this lentil soup so many times already this fall, I knew I had to try recreating it at home. The result is a super filling, flavorful soup, packed with nutrients and great with a big salad for lunch. It also freezes great.
Here is the recipe if you want to try it!
Components:
One yellow onion, diced
2 carrots, peeled and chopped
2 celery sticks, diced
3-4 cloves of garlic
1 button ginger, peeled and grated
2 cups dried red lentils, rinsed
1 can of diced tomatoes
32 oz vegetable broth
Juice of 1 lime
Good pinch of cinnamon
1/2 teaspoon cumin
1 teaspoon curry powder
Turmeric
1/2 bag spinach
1 can of coconut milk
Salt and pepper
(We took these pictures in October! Don’t worry, I haven’t held a pumpkin all this time haha)
Instructions:
Step one
In the Instant pot on the saute setting, saute the onion, carrots, garlic and celery for 2-3 minutes in olive oil, until soft and fragrant. Add the tomatoes, ginger, lentils and spices. Season well with salt and pepper.
Step two
Pour in the stock, close the lid and cook in the soup for 20 minutes.
Step three
Allow the pressure to release naturally, then stir in the lime juice, spinach and coconut milk. Taste and adjust seasonings before serving. Top with some dairy-free yogurt and cilantro if you like!
Note: Allow to cool completely before storing in the refrigerator or freezer.
Here is the full recipe. Please let me know if you decide to give it away!
Whole Grain Red Lentil Soup (duplicate recipe)
A delicious and filling vegan soup that is packed with protein and nutrients.
- Preparation time: 10 minutes
- Cooking time: 20 minutes
- Total time: 30 minutes
- Production efficiency: 6–8 portions 1X
One yellow onion, diced
2 carrots, peeled and chopped
2 celery sticks, diced
3–4 garlic cloves
1 knob of ginger, peeled and grated
2 mugs dried red lentils, rinsed
1 canned diced tomatoes
32 oz vegetable stock
Juice from 1 lime
Good pinch of cinnamon
1/2 tsp cumin
1 teaspoon curry powder
1/2 tsp turmeric
1/2 bag of spinach
1 canned coconut milk
Salt and pepper
Cayenne if you like
In the Instant pot on the saute setting, saute the onion, carrots, garlic and celery for 2-3 minutes in olive oil, until soft and fragrant. Add the tomatoes, ginger, lentils and spices. Season well with salt and pepper.
Pour in the stock, close the lid and cook in the soup for 20 minutes.
Allow the pressure to release naturally, then stir in the lime juice, spinach and coconut milk. Taste and adjust seasonings before serving. Top with some dairy-free yogurt and cilantro if you like!
Notes
You can definitely make it on the stove. Just bring to a boil, then lower the heat and cover. Cook on low heat for about 45 minutes or until the lentils are cooked and tender. Then add coconut milk, lime juice and serve with desired toppings.
Have a great day and see you soon!
xo
Gina
