No Oil Hearty Lentil Soup

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

View Instructions

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.