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a bowl of vegan lentil soup topped with parsley
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Vegan Lentil Soup

This healthy Vegan Lentil Soup Recipe can be made in the Instant Pot or on the stove top. Made with black beluga lentils, loads of vegetables, and plenty of kale or spinach, it's the best way to fill up on a cold night. 
Course Soup
Cuisine American
Keyword instant pot lentil soup, vegan lentil soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6
Calories 279kcal

Ingredients

  • 1 Tbsp extra virgin olive oil
  • 1 large yellow onion chopped
  • 3-4 cloves garlic minced
  • 2 medium carrots peeled and diced
  • 2 large stalks celery diced
  • 1 tsp salt
  • 1/4 tsp red pepper flakes
  • 2 cups beluga lentils checked over for stones and rinsed well
  • 2 14 oz cans diced tomatoes including juices
  • 6 cups vegetable broth
  • 1 bunch Lacinato kale de-stemmed and sliced into ribbons
  • salt and pepper

Instructions

INSTANT POT INSTRUCTIONS

  • Combine garlic, onions, celery, carrots, spices, lentils, kale, and vegetable broth in the instant pot. 
  • Seal the lid and set to manual on high pressure for 10 minutes. At the end of the pressure cooking cycle allow the steam to vent naturally for 5 minutes, then flip the vent to quick release the rest of the way.

STOVE TOP INSTRUCTIONS

  • Heat a large soup pot or dutch oven over medium heat. Add olive oil, then the onion. 
  • Sauté the onion until it is starting to become golden, then add the garlic, salt, and red pepper flakes. Cook for a few minutes more until the garlic begins to brown as well. 
  • Add the celery and carrots, and sauté for about 5 minutes, until the vegetables are slightly softened. 
  • Now add the canned tomatoes with their juices, the vegetable broth, the lentils, and the kale. 
  • Bring the soup to a boil, then reduce the heat to low and cover. Simmer until the lentils are tender, about 20-30 minutes.  
  • Taste and decide whether you need a bit of salt and pepper, and season as you like. Let the soup meld together for a few minutes more, then you're ready to serve.

Notes

  • Nutrition values are an estimate only

Nutrition

Calories: 279kcal | Carbohydrates: 46g | Protein: 17g | Fat: 3g | Sodium: 1539mg | Potassium: 365mg | Fiber: 15g | Sugar: 7g | Vitamin A: 4260IU | Vitamin C: 20.8mg | Calcium: 99mg | Iron: 6.4mg