Lentil Soup is one of the delicious and easy soup to make and it is completely vegetarian. This soup is done in 20 minutes and contains enough proteins and fibers. Lentil soup is perfect for cold days and lentils is one of the most eten vegetarian food.
Vegetarian Lentil Soup
Course: MainCuisine: MediterraneanDifficulty: Easy8
servings15
minutes20
minutes600
kcalLentil Soup is one of the delicious and easy soup to make and it is completely vegetarian. This soup is done in 20 minutes and contains enough proteins and fibers. Lentil soup is perfect for cold days and lentils is one of the most eten vegetarian food.
Ingredients
2 cup lentils (~ 400 gram) washed and drained
1 big fresh tomato (pilled skin & cut in 1sm cubes) or canned diced tomato
1 big onion, chopped
Curcuma 1/2 tsp.
A clove of garlic
Ginger (same size as a clove of garlic)
50 gram butter
Chilli pepper (or 1 tea sp. powder)
2 table spoon of olive oil
1/2 tea spoon chilly flakes (to make it spicy)
Salt & pepper
100ml cocos milk
- Optional ingredients for fantastic taste
1 tea spoon dried mint
1 tea spoon cumin
1 carrot and potato, peeled and chopped
Directions
- Start by washing the red lentils thoroughly and draining them. Set washed lentils aside for later. Boil 1 litre of water, which you will use to make a vegetarian broth.
- Place a pot on medium heat and start to chop the onion and finely dice the garlic and ginger. Put only the chopped onion into the warm pot and add 50 grams of butter. Once the butter has melted completely, sprinkle 1/2 tea spoon turmeric (curcuma) on top and mix it well. Let the onion cook for about 5 minutes until it becomes slightly brownish-golden and softened.
- While you’re waiting for the onions to cook, dice the red pepper into small rings. Then, add the mixture of garlic and ginger on top of the cooked onions, and pour 2 tablespoons of extra virgin olive oil. Mix everything well and let it cook for another 3 minutes.
- Next, add the diced tomatoes, red pepper rings, red pepper flakes (or powder), salt & pepper and cinnamon to the pot. Mix everything well and allow the tomatoes to release their juices and cook for about 5 minutes. Stir occasionally to prevent sticking.
- Finally, add the red lentils to the pot and stir them in for 3 minutes. Meanwhile, prepare the vegetarian broth as instructed on the packaging. Typically, I take 1 teaspoon of broth powder for 500 ml of hot water. Once the broth is ready, add it to the pot along with 100ml coconut milk. Mix everything well and let it come to a boil with the lid closed. When lentils are softened it is ready!
- Optional steps:
- Soak the lentils for several hours before cooking them or add dried mint to lentils when you serve food, it will reduce gas, bloating, constipation and other digestive issues.
- You can also add thyme, rosemary, basil to make lentils soup extra delicious.
- Add potato and carrot on step 5 after adding vegetarian broth. I highly recommend rinsing potatoes with water after chopped in order to remove excess starch.
Recipe Video
Notes
- Most tasty vegetarian lentil soup I have ever made. I have changed my family recipe to add my own touch which made it fantastically tasty and healthy. Introducing, my all time favorite meal. Enjoy!
Red lentils: Health Benefits and Nutritions
Cooked red lentils are a nutritious choice, offering 230 calories per cup (200 grams). They’re rich in fiber and protein, making them a valued part of a vegan and vegetarian diet. These help keep you full for longer, curbing hunger, which supports healthy eating habits.
Do you need to soak red lentils before use?
Short answer: You do not have to unless if you have a digesting or bloating problems after consumption these delicious fiber-rich tiny red beans.
Soaking them in water helps to break down complex carbohydrates and reduces the content of anti-nutrients like phytic acid. As I said above, this makes them easier to digest, minimising the chances of bloating or gas after consumption.
By soaking, you will activate enzymes that aid in nutrient absorption. This ensures that your body can make the most of the vitamins and minerals present in the red lentils.
By my personal measures, it must reduce cooking time approximately 5 to 10 minutes. I always soak any beans before I cook them to get most out of it.
Does Lentil Soup Cause Gas
Yes, eating lentils can cause gas and bloating as lentils rich in fibers. While fibers plays a large role in supporting and regulating our digestive system and bowel movements, it can also produce bacteria that leads to cramping and gas pains. There is nothing to worry about it.
How to Reduce Gas from Eating Lentils
As I mentioned before, to prevent bloating, one helpful tip is to soak lentils overnight before cooking. When you serve lentil soup add a little bit dried mint on top and lemon juice. Another tip to avoid canned lentils which is high in sodium, avoiding canned lentils can also help prevent gas complaints, as the salty brine in canned legumes can be a contributing factor to gas production.
There are several reasons behind this gas-causing effect of lentil soup. The primary cause lies in the fiber-rich content of lentils, as confirmed by the Cleveland Clinic. When people increase their fiber intake, they often experience bloating. Nevertheless, the clinic suggests that with time, the body can adjust to the increased fiber, resulting in reduced gas from lentils.
Additionally, a rare reason for lentil-induced gas can be intolerance or allergies, particularly among individuals sensitive to legumes. Although this is uncommon, those experiencing negative reactions to lentils should consider limiting their intake.
Vegetable Broth: Home Made vs Powder Broth
Once I made Vegetarian Lentil Soup with homemade broth instead of vegetarian powder broth from supermarket and I must admit it way delicious and full of taste. When you have homemade Vegetable Stock, use that broth instead of processed one.
You can also buy vegetable pack from a store with carrot, soldiery, kale, leek etc. and add it on step with boiled water instead of powder broth.
Buying a store-bought is also an option, it takes less time to make. My favorite vegetable broths are one with less salt and additives, I usually check labels and choose one is more healthy.
Benefits of Diced Fresh Tomato in Lentil Soup
For this soup, on of the key is to pick a nicely chosen red, softish tomato. When I go for fresh tomatoes, I always look for ones with vibrant and glossy skin. The perfect tomato should feel slightly soft when I give it a gentle squeeze. Once I’ve selected the right tomato, the only extra effort required is to peel it nicely and then cut it into 1 cm cubes. Trust me, using fresh tomatoes like this will take the soup to a whole new level of deliciousness compared to using canned ones.
Can I use Diced Canned Tomato for Lentil Soup
Some canned tomato have added citric acid as a preservative. Because of that canned tomato might make lentil soup more acidic. If I have a change I always go for fresh tomato.
Can Red Lentils Lower Blood Glucose Levels?
Yes! Lentils significantly reduce blood glucose levels. Lentil consumption, in particular, consistently lowers acute blood glucose and insulin response when compared to starchy control foods. However, how lentils lower postprandial blood glucose response and insulin levels is still unclear.
Absolutely! Red lentils have been found to effectively reduce blood glucose levels according to the scientists reports. When compared to starchy control foods, lentils consistently show a significant decrease in acute blood glucose and insulin response after consumption. However, the exact mechanism through which lentils achieve this reduction in postprandial blood glucose and insulin levels is still not fully understood.
Does Vegetarian Lentil Soup Good for Vegan and Vegetarian Diet
Lentils in general are good for vegetarian diet as they rich in fiber, nutrition and they contain plant-based protein. This makes them a valued part of a vegan and vegetarian diet. While lentils are not considered a complete protein source, they can easily be combined with other vegetables and grains to ensure that you’re receiving all of the essential amino acids in a lentil soup.
