No Oil Hearty Lentil Soup

Simple bowl of veg umami! Pairs excellently with sourdough bread.

Servings:

3-4

Ready In:

30-40 minutes

Cal/Serv:

180-240 calories

Good For:

Meals

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About This Recipe

By: Noriko Shindo

I bake a lot of sourdough bread at home. A good hearty soup packed with lentils is my go-to when I want a simple way to eat lots of goodness with a loaf of bread. I do no-oil for myself, but for those gourmet folks, I have added how you can make it even better with some olive oil and veg broth. To blend it, I use an immersion blender (hand blender).

Ingredients

  • 130g Uncooked Red Lentils
  • 3 Medium sized (or 250g) Potatoes
  • 1 Onion
  • 1 Carrot
  • 2 cloves garlic
  • Half a packet (or 60g) Celery
  • 500g (ml) Veg Broth (or water is fine)
  • 1 Teaspoon+ Salt
  • 1/2 Teaspoon Whole Black pepper
  • (Optional) 2 Tablespoons Olive Oil

 

Nutrition

Packed with protein, fiber, and iron, this wholesome soup is also whole-foods plant-based and no-oil! The % below applies if you make this recipe for 3 servings (like we do). Paired with sourdough bread, you will get a sturdy protein boost for your day (as one slice of sourdough bread yields about the same amount of protein as one egg)!

  • Dietary Fiber (helps lower blood cholesterol and aids with constipation) 61% 61%
  • Protein (helps strengthen bones, heart, and muscles) 28% 28%
  • Iron (Helps function of hemoglobin) 22% 22%

Step by Step Instructions

STEP 1

Wash the lentils and drain water. Also cut all the ingredients. No specific size, as you’ll blend them later (see picture).

STEP 2

On mid heat, sauté garlic and onions for 2-3 min or until garlic starts to show signs of sticking to the pan. Note: If you want to use oil, sauté with the olive oil until onions are glossy and slightly transparent (also 2-3 min).

STEP 3

Add the rest of the vegetables and stir until glossy (2-3min).

STEP 4

Add washed lentils, water (or veg broth), and the whole pepper. Let simmer (not boil; bring down the heat if it looks like it will boil). Simmer for 10 min or until potatoes are soft enough to pierce easily with a fork.

STEP 5

Blend with immersion blender and add salt. If recipe salt is not enough, add ½ teaspoon, stir and taste before adding more.

STEP 6 (Optional)

Add some grilled vegetables on the soup and serve with bread!

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