Vegan Lentil Soup with Carrots & Potatoes
This vegan lentil soup recipe is hearty, healthy, and desperately easy to make. It takes a little time to simmer, but it makes a whopping big pot of simple, delicious soup.
I started making this soup after I watched the Forks Over Knives documentary - and subsequently discovered their website and recipe archive. The gist of the FOK documentary is that people live longer and are much healthier when they're eating a whole foods, plant based diet.
FOK was the catalyst for me deciding to change my diet. While I've not made the complete switch to vegan, or even vegetarian eating, I have changed many of my eating habits. I rarely consume meat, I really try not to touch processed stuff, and I've really cut back on dairy products (why is feta so hard to give up?!)
I love the taste of meat and dairy. I mean I really, really love ice cream. But, it does not love me back. I can easily get bloated from both meat and dairy, so I consume them in very small amounts. I try to think of them as a garnish, rather than the main event. I also love this crazy, beautiful planet we call home and I'm sickened by what we've done to our environment. I know that changing my diet makes for a more sustainable future.
One of the things that's made this eating transition easier, is having standby recipes to turn to when I need a delicious, filling meal. This is the soup I make on the weekend and then throw in freezer bags to take to work for lunches. This is the soup that warms me up when I've been in a too-cold-air-conditioned office all day long.
This is not the soup I serve at dinner parties. This is not a beautiful soup (I know, I tried to photograph it for 30 minutes...) But this soup can be a good friend to you. I know you'll appreciate the few ingredients it takes to make and how very simple it is!
If you think the whole food, plant based eating plan might be for you, I'd recommend checking out the Rouxbe Forks Over Knives cooking course. It's online and offers a lot of tools to the home chef who wants to power their diet with plants. I'm slowly working my way through this course. I've learned a lot - I especially enjoyed the knife skills section. It really helped me become a much faster chopper of veggies!
Vegan Lentil Soup
Makes 6 servings | Prep Time: 10 minutes | Total Time: 2 hours 10 minutes
1 tablespoon olive oil
3 cloves garlic, minced
1 large yellow onion, diced
15 baby carrots, sliced
8 baby potatoes, diced
16 ounces green lentils
15 ounce can diced tomatoes
8 cups vegetable broth
3 cups baby spinach
salt & pepper, to taste
Heat the olive oil over medium heat in a large saucepan. Add the garlic when the oil is hot and let saute for 30 seconds. Add the onion and let sweat for 2 minutes.
Add the carrots, potatoes, lentils, tomatoes, and broth to the saucepan. Stir to combine and let simmer, covered, on low heat for 2 hours. Stir occasionally.
Add the spinach to the saucepan and stir to combine, gently wilting the leaves. Serve immediately. If you are not immediately serving the soup, only add the spinach when you reheat it, ensuring the spinach will stay bright green.
Add salt and pepper to taste.
Lightly adapted from this beautiful Forks Over Knives Lentil Soup Recipe.