Ingredients
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1 cup Brown Lentilssorted and rinsed
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1 cup of Corn
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3 baby Carrotspeeled and diced
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1 medium Red Pepperdiced
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1 large chopped Onion
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1.5 cups diced Tomatoes
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4 cups Homemade Vegetable Broth
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1 teaspoon Cumin
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1 tablespoon Olive Oil
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1 tablespoon Liquid Aminos
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Variations
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Instead of Brown Lentils, use Green Lentils
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Instead of 3 baby Carrots, use 1 Medium Carrot
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Instead of Red Pepper, use Yellow Pepper
Steps for Healthy Vegan Lentil Soup
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1
Done
6 Minutes
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Sauté the VeggiesSauté in a pan the onion, carrot, and red pepper in the olive oil until the onion is tender. Stir in the cumin and mix well for one minute letting the veggies blend and balance the flavors. I recommend using "mile 0" vegetables. |
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2
Done
15 Minutes
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Add the remaining ingredientsAdd the Brown Lentils (or green ones, your choice), Corn, Tomatoes, Homemade Vegetable Broth, and Liquid Aminos. Cover and bring to a boil (about 10-13 minutes). |
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3
Done
30 Minutes
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Lower the heatWhen the soup is boiling, lower heat to simmer (just enough to bubble gently) and cook for another 30 minutes. |
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4
Done
1 Minute
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The Vegan lentil soup is ready!When the lentil soup is ready, pour into 4 bowls and serve immediately. If you have leftovers, let it lower its temperature and put it in the refrigerator (up to 3-4 days). Enjoy! |
Additional Info for Healthy Vegan Lentil Soup
One of the healthiest vegan dishes I ever prepared is this awesome lentil soup with red pepper and fresh corn. If you are not vegan, you can add chicken wings or drumsticks. In any way you want to do it, it will be full of flavor and will satisfy your taste buds.
Content on this page…
About the recipe
When cooking Vegan dishes, the need for protein and fiber must be taken from vegetables that resemble meat’s nutritional benefits, therefore, I used lentils for their protein and fiber richness. The Lentil Soup needs to be simmered and cooked carefully because you don’t want to have disintegrated lentils as a result of overcooking or boiling. I have added a plus in the ingredient list, such as fresh corn, red pepper, carrot, and the customary onion with which I obtained a perfectly balanced taste and a great vegetal vitamin intake. Moreover, I have added my recipe for Homemade Vegetal Broth for more flavor and thickness.
About my homemade vegetable broth recipe:
When it comes to cooking, the best way to have a great meal is to prepare everything in your kitchen. My recipe for Homemade Vegetable Broth can be used for various stews and soups, being the special recipe that I’ve wanted to share with you for some time now. Homemade Vegetable Broth is way better than any broth you’ll find in stores.
Health Benefits of Vegan Lentil Soup
There isn’t any unhealthy vegan soup or stew. The veggies used have a lot of health benefits, and the lentil soup is one of the best dishes in this matter. Moreover, the US National Library of Medicine National Institutes of Health Search database noted about lentils this:
Lentils have received minimal attention concerning their potential to modulate intestinal health and disease. Among the pulse food types, the incorporation of lentils into the North American diet may be more easily achieved due to their small seed size and shorter preparation (e.g., no soaking required) and cooking time. However, in contrast to other pulses, in particular common beans, lentils contain lower levels of non-digestible carbohydrates, including total dietary fiber, resistant starch, soluble fiber and galactooligosaccharides (GOS).
Moreover, lentil soup is great if you have heart problems, is great for pregnancy due to a large amount of folate, provides selenium for fighting against cancer, it is used to fight fatigue due to the Iron intake, and helps digestion. Besides Lentils, carrots’ health benefits are amazing, having nutrients like vitamin A, antioxidants, and helping reduce the risks of cancer, being great against cardiovascular diseases. Moreover, I am using also fresh corn, red pepper, and onion, making this dish a “BooM” of vitamins!
Is vegan lentil soup good for weight loss?
Lentils are an excellent food choice if you want to lose weight because don’t have any fat but are high in fiber. This veggie tends to make your brain think you’re full, and being useful for those who feel hungry all the time. The added fresh corn to the ingredient list does the same thing, and by that, you’ll have a low-calorie meal with a weight-loss effect. But don’t eat only soups if you want to lose weight! Add also other dish types.
What does vegan lentil soup taste like?
Depending on what you choose, lentils have slightly different flavors. Brown ones have a mild earthy flavor with rich and deep earthy notes. The brown lentil is mostly used for soups and pasta. Another kind of lentil is the green one, having a mild peppery flavor (usually used for salads and side dishes). The red/gold/orange lentils have a sweet nutty flavor and are used in Asian dishes (can also be used to thicken the soup).
Do you cook lentils before adding them to soup?
I get this question a lot. You don’t need to cook the lentils before cooking (as you do with peas), but you need to sort the good ones from the bad ones and rinse them. As an example, if you have orange or red lentils and want to prepare a soup with them, these types are cooking very fast, becoming soft, and are not holding their shape well. Imagine now if you cook them first… the result will be a puree rather than soup.
