Easy Vegan Veggies Lentil Soup (gluten free, high protein)

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There is nothing more comforting on a cool winter day then bowl of homemade veggie soup. At least here in Brisbane, Australia the temperatures dropped a bit compared to the rest of the world ;-) So far the Australian winter is not really that cold, but before sunrise and after sun set it is indeed chilly and a delicious vegan soup is always welcome.

The good thing is, it’s quickly prepared, a good way to finish off some not so crunchy looking veggies and the best it, you can have if for 2 days! It actually even taste better the next day as the flavours sets.

The soup contains brown lentils which are flavourful and add a good portion of vegan protein to the dish. I am soaking the lentils overnight to break down the anti-nutrients which makes them easier to digest and reduces any possible bloating or irritation. You can also first soak them and then sprout them for 12 hours before cooking, which happens when you remove the water and simply keep them wet. They are not going to grow sprouts in that time but begin the process which makes them easier to digest as well. If you add them without soaking to the soup, soak them at least for the time when starting the cooking preparation till adding to the soup and let them cook for 10 minutes longer before adding the veggies.

This delicious soup is:

Vegan

Gluten free

Healthy

Easy and fast to prepare

High in protein

Low in calories

Supports weight loss

Nutritious

and delicious!

Let’s go cooking!

Easy Vegan Veggie Lentil Soup

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Makes 4 Servings:

Fresh Ingredients:

1 cup celery, strains removed and cut into bite size pieces (2-3 stalks)

Plus celery leaves

1 cup sweet potato, cut into bite size pieces (1 small pcs.)

1 cup carrots, cut into bite size pieces (2 medium, carrots)

1 cup cauliflower, cut into bite size pieces (1/4 head)

2 Tbsp. fresh parsley, chopped (or other herb like coriander, dill etc.)

Basics:

2 medium onions, cut into bigger pieces (1 cup or little extra)

2 Tbsp. diced garlic

1 thumb fresh turmeric, diced (or ¼ Tsp. turmeric powder)

2 Tbsp. olive oil

½ cup brown lentils (soaked overnight)

5 cups filtered water

  

Spices:

1 Tsp. black pepper

1 Tsp. fenu greek

1 Tsp. coriander powder

1 Tsp. ginger powder

1 Tsp. curry powder

2 Tsp. Himalayan salt

How to do:

·         Heat up the olive oil in a medium size casserole pot, add the onions and stir fry for around 5 minutes or until caramelized
·         Add the diced garlic and turmeric and stir for 2 more minutes
·         Add the dry spices and stir till all the onions, garlic and turmeric are coated and the spices got slightly roasted (don’t burn!)
·         Add 1 cup of filtered water and bring to a boil
·         Add the soaked lentils, rest of the water and the celery leaves ( can be more than the number of sticks to increase the flavour)
·         Cook covered for around 10 Minutes
·         Add the carrots and sweet potatoes and cook for around 5 minutes
·         Add the celery, cauliflower and fresh parsley and cook for another 10 minutes uncovered
·         Serve and garnish with more chopped fresh parsley

Tip:

If possible, use fresh turmeric as it has a lovely taste and add plenty of health benefits to your soup. Especially fresh turmeric aids in bowl movement and relieves different tummy problems, its rich in antioxidants which supports a healthy skin and has anti-inflammatory, anti- bacterial and anti- viral properties. It purifies the blood, regulates the blood sugar level and helps to ease any pain. Read more here 

Extra Tip:

You can exchange the vegetables with others of your choice like potato for sweet potato, fennel for celery or you can use both, just make sure at least one is there for the flavour, broccoli for cauliflower, zucchini for carrot.

Check out Easy Vegan Gluten- free 'Tuna' Wrap

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