Ingredients
Base
- 1/4 cup water or 2 tablespoons olive oil
- 1 medium onion, diced
- 2 – 3 carrots (about 1 cup), diced
- 2 celery ribs, diced
- 3 cloves garlic, minced
Vegetables
- 1 cup green beans, cut into 1-inch pieces (fresh or frozen)
- 1 can (14oz) diced tomatoes with juices, or 2 – 3 roma tomatoes diced
- 1 lb. baby potatoes, diced
- 2 handfuls of baby spinach or kale
Legumes and Spices
- 1 1/2 cups dried brown or green lentils
- 1 1/2 teaspoons paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon curry powder
Liquids and Finishing Touches
- 6 cups water or low-sodium broth, plus more as needed
- Juice of 1 lemon
- 1/2 cup parsley, chopped
- Mineral salt & pepper, to taste
Instructions
- Saute Vegetables: In a large Dutch oven or pot, heat the water or olive oil over medium heat. Add the diced onion, carrots, celery, and minced garlic. Saute for 5 minutes until the vegetables soften and the onions become translucent.
- Add Spices: Sprinkle in the paprika, curry powder, and cumin. Saute the mixture for about 1 minute until the spices become fragrant, enhancing the soup’s flavor base.
- Combine Main Ingredients: Add the green beans, diced tomatoes with their juices (or fresh diced roma tomatoes), diced baby potatoes, lentils, and 6 cups of water or low-sodium broth to the pot. Stir everything well to combine.
- Simmer Soup: Bring the mixture to a boil, then reduce the heat to low. Cover the pot slightly ajar and simmer the soup for 30 to 35 minutes, stirring occasionally, until the lentils and potatoes are tender.
- Add Greens and Season: Five minutes before the soup finishes cooking, stir in the baby spinach or kale. Add extra water if the soup is too thick, up to 1 cup. Squeeze in the juice of a lemon and season with mineral salt and pepper to taste.
- Serve: Ladle the soup into bowls and garnish with fresh chopped parsley. Optionally, add an extra squeeze of lemon juice for brightness. This soup pairs wonderfully with homemade vegan cornbread, vegan naan, or artisan bread.
Notes
- This soup is best stored covered in the refrigerator for 4 to 5 days.
- For longer storage, freeze leftovers in freezer-safe containers for 2 to 3 months.
- You can substitute water with low-sodium vegetable broth for a richer flavor.
- If fresh tomatoes are not available, canned diced tomatoes work equally well.
- Add a pinch of chili flakes if you prefer a bit of heat in your soup.
- This recipe is easily doubled or halved depending on your needs.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan / Plant-Based
- Diet: Vegan
