I don’t know how the summer has been where you live, but here in Ottawa, it’s been either really rainy, really hot or not that warm! This does not seem like the regular hot summers of the past, and early mornings almost feel like Fall is coming (which it is). So as the weather starts to change, I want to eat soup. I am not much for vegetable soups, but if it’s bean or lentils, I’m your girl.
This (vegan) lentil soup is a flavourful and nutritious meal that satisfies both the taste buds and the appetite. Bursting with wholesome ingredients, this soup is a light but hearty blend of tender lentils, vibrant vegetables, and aromatic flavours. The lentils add texture, while the vegetables add a colourful array of nutrients. The combination of flavours is outstanding, with hints of earthiness from the lentils, sweetness from the vegetables, and a touch of warmth from the red pepper paste. It is a one-pot wonder that offers a perfect balance of protein, fiber, and vitamins, making it an ideal choice for those seeking a healthy and plant-based meal. Whether enjoyed on a chilly day or as a comforting weeknight dinner, this lentil soup is a delicious and nourishing option for vegans and non-vegans alike.
As beans or legumes go, lentils are the easiest because they don’t need to be soaked and cook fast, so making this soup is a feasible quick dinner that can be accomplished in half an hour. Lentils are inexpensive, but also really good for you, providing lots of fiber and plant based protein, so I invite you to add them to your meal prep repertoire! Make a large batch and eat it throughout the week.
SOPA DE LENTEJAS
Lentil Soup
1 Tbsp olive oil
1 medium onion, diced
2 carrots, peeled and diced
2 stalks celery, diced
1 clove garlic, minced
1 tsp Turkish red pepper paste (mild or hot)
1 tsp tomato paste
1 large tomato, diced
1 cup tomato puree (you can simply blend some fresh Roma tomatoes to make this)
1 1/2 cups brown lentils
6-8 cups vegetable stock
Salt and pepper to taste
½ cup chopped cilantro
Lime wedges for serving
In medium saucepan heat oil over medium heat and add onion, carrot and celery. Cook until starting to get soft, 3-4 minutes.
Add garlic and cook for a minute, then add red pepper and tomato pastes. Mix to combine and then add diced tomato and tomato puree. Mix and cook until tomatoes change colour, about 5-7 minutes.
Add lentils, stock and salt and pepper to taste. Bring up to a boil, then turn heat down, cover and simmer until lentils have softened, 20-25 minutes.
When lentils are tender, add cilantro. Serve with lime wedges.
Serves 6.