The Ultimate Vegan Spiced Red Lentil and Root Vegetable Soup: Warming & Wholesome
Discover a truly hearty, incredibly warming, and deeply satisfying vegan soup featuring vibrant red lentils and tender root vegetables. This recipe is not only quick and easy to prepare but also packed with nutrients, making it a perfect healthy meal for any day.
As the seasons gently shift, bringing with them the first whispers of spring, you might notice nature awakening with a myriad of blooming flowers on your daily strolls. Yet, despite these hopeful signs, the weather often remains stubbornly wet and chilly, clinging to the last vestiges of winter’s embrace. For many of us, this period is a transitional phase where the heart still yearns for the deep comfort of warming, wholesome foods. And what better way to satisfy those cravings than with a bowl of truly exceptional soup?
Throughout the cooler months, soup consistently tops my list of go-to meals, offering both convenience and a heartwarming embrace. This Spiced Red Lentil and Root Vegetable Soup has quickly risen to become my absolute new favorite. It’s an ideal dish for those days when you need something nourishing, easy to make, and utterly delicious without sacrificing your commitment to healthy eating or a plant-based lifestyle. Its rich, aromatic flavors and incredibly satisfying texture make it a staple you’ll want to revisit again and again.
Why This Spiced Red Lentil and Root Vegetable Soup Is a Must-Try
This remarkable soup is genuinely hearty and incredibly filling, primarily thanks to the inclusion of red lentils. These humble legumes are a powerhouse of plant-based protein and dietary fiber, working together to keep you feeling full and satisfied for longer periods. This makes the soup an excellent choice for a main meal, providing sustained energy without the heavy feeling that some comfort foods can leave.
To infuse this dish with its signature delicious spiced flavor and a truly warming sensation, I’ve carefully selected a blend of mild curry powder complemented by additional aromatic spices. The goal was to create a comforting warmth that isn’t overly spicy, ensuring it’s enjoyable for everyone, including children. However, if you’re someone who appreciates a more pronounced fiery kick, you can easily customize it by opting for a hot curry powder instead of mild, and adding an extra dash of chili powder to your taste. The beauty of this recipe lies in its adaptability.
A crucial ingredient that brings both balance and creaminess to the soup is a can of coconut milk. It perfectly complements the medley of spices, mellowing their intensity while adding a luxurious, smooth texture. Critically, it ensures the soup remains entirely suitable for vegans, offering a rich, dairy-free creaminess. I typically use full-fat coconut milk for its decadent mouthfeel, but if you prefer a lighter option, light coconut milk will work just as beautifully, without compromising on flavor or overall texture.
One of my golden rules for efficient and healthy eating is to always prepare a large batch of soup. This approach is a game-changer for fast, healthy lunches throughout the week, saving precious time and effort. Beyond refrigeration, this spiced lentil and root vegetable soup freezes exceptionally well. Portioning it out and stashing it in the freezer means you’ll always have a convenient, nutritious meal option readily available for those busy days when cooking from scratch isn’t an option. It’s the ultimate meal prep solution!
While this soup is wonderfully filling and delicious on its own, I confess to being a true “carb fiend.” My preferred way to serve it is alongside generous slices of buttered crusty bread, perfect for dipping and soaking up every last drop of the flavorful broth. Beyond traditional bread, consider serving it with warm naan, a fluffy rice pilaf, or even a side of roasted chickpeas for an extra textural crunch. Don’t forget a sprinkle of fresh cilantro or a swirl of extra coconut cream for an elegant finish.
Key Ingredients and Their Wholesome Benefits
- Red Lentils: These quick-cooking legumes are nutritional powerhouses. They provide an excellent source of plant-based protein, making this soup incredibly filling and suitable for vegan diets. Furthermore, red lentils are rich in dietary fiber, aiding digestion and promoting gut health. They also contribute essential minerals like iron and folate.
- Root Vegetables (Carrots, Parsnips, Sweet Potatoes): This trio adds natural sweetness, vibrant color, and a wealth of nutrients. Carrots are packed with Vitamin A for vision, parsnips offer Vitamin C and K, and sweet potatoes are rich in beta-carotene and complex carbohydrates for sustained energy. Together, they provide a robust nutritional profile and a satisfying texture.
- Aromatic Spices (Curry Powder, Cumin, Chilli Powder, Ground Ginger, Ground Turmeric): More than just flavor enhancers, these spices bring numerous health benefits. Turmeric is celebrated for its powerful anti-inflammatory and antioxidant properties. Ginger aids digestion and adds a comforting warmth. Cumin is known for its earthy notes and potential digestive benefits. The blend creates a harmonious and deeply aromatic profile that truly elevates the soup.
- Coconut Milk: Essential for achieving the luxurious, creamy texture without any dairy. Coconut milk provides healthy fats, which not only contribute to the soup’s richness but also help in the absorption of fat-soluble vitamins from the vegetables. It beautifully balances the spices, creating a mellow and rounded flavor.
How To Make Spiced Red Lentil and Root Vegetable Soup:
For detailed ingredients list and full step-by-step instructions, please refer to the comprehensive recipe card provided below. It’s designed to guide you effortlessly through each stage of preparation.
The journey to this delicious soup begins with preparing your foundational aromatics. Start by peeling and finely chopping your onion and garlic. The finer the chop, the more evenly they will cook and release their flavors. In a large pot or Dutch oven, gently fry the onion in olive oil until it turns translucent and beautifully golden, indicating it has softened and developed its sweet notes.
Next, add the rest of your peeled and diced root vegetables – the carrots, parsnips, and sweet potatoes – to the pan. Crucially, at this stage, you’ll also introduce all the wonderful spices: mild curry powder, ground cumin, chili powder, ground ginger, and ground turmeric. Fry these together for about five minutes, stirring frequently. This step, known as toasting the spices, is vital as it helps to bloom their essential oils, intensifying their aromatic compounds and creating a deeper, more complex flavor foundation for your soup.
Once the vegetables and spices have had a chance to mingle and warm through, it’s time to add the heart of the soup. Rinse your red lentils thoroughly under cold water to remove any starch and debris, then add them to the pan. Pour in the rich coconut milk and the vegetable stock. Bring the mixture up to a gentle boil, then reduce the heat to a simmer. Allow it to cook, stirring occasionally to prevent sticking, for 20-30 minutes, or until all the root vegetables are fork-tender and the red lentils have softened and broken down, thickening the soup beautifully.
Finally, remove the pan from the heat. To add a burst of freshness and aroma, strip the leaves from your fresh thyme sprigs and roughly chop the fresh coriander. Stir these vibrant herbs into the soup, along with salt and pepper to taste. Seasoning at this stage allows you to fine-tune the flavors perfectly. For that signature creamy texture, use a stick blender directly in the pot to blend the soup until it’s completely smooth. If you prefer a chunkier soup, you can blend only a portion of it, leaving some texture behind. Serve immediately and savor the comforting warmth.
Tips for the Perfect Spiced Red Lentil and Root Vegetable Soup
- Chop Evenly: Ensure all your root vegetables are diced to roughly the same size. This guarantees they cook at a similar rate, resulting in a consistent texture throughout the soup.
- Don’t Rush the Aromatics: Gently sautéing the onions until golden and soft is crucial for building a deep flavor base. Don’t be tempted to crank up the heat and rush this step.
- Bloom the Spices: Frying the spices with the vegetables for a few minutes before adding liquids helps to release their full aromatic potential, making the soup much more flavorful.
- Rinse Your Lentils: Always rinse red lentils before use. This helps remove any dust or debris and also washes away some of the starches that can make the soup cloudy.
- Adjust Consistency: If your soup is too thick after blending, add a little extra vegetable stock or hot water until it reaches your desired consistency. If it’s too thin, simmer uncovered for a bit longer to allow it to reduce.
- Taste and Adjust: Always taste your soup before serving and adjust salt, pepper, and even the chili powder to your personal preference. A squeeze of fresh lime juice at the end can also brighten the flavors beautifully.
More Vegan Soup Ideas:
Spiced yellow split pea and sweetcorn soup by me
Spinach, coconut and zucchini soup by Supergolden Bakes
Supergreens soup by How To Cook Good Food
Cabbage soup with harissa and ginger by Planet Veggie
Vegan cream of mushroom soup by Thinly Spread
Celeriac soup with apple and chilli oil by Thinly Spread
Parsnip, Ginger And Chickpea soup by Rough Measures
Caramelised courgette soup by Fab Food 4 All
Spiced parsnip spinach soup with apple and turmeric by Tin And Thyme
Mushroom soup with freekeh by Family Friends Food
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Spiced Red Lentil And Root Vegetable Soup (Vegan)
Ingredients
- 1 large onion
- 3 cloves garlic
- 3 large carrots
- 3 large parsnips
- 2 medium sweet potatoes
- 2 Tbsp olive oil
- 1 Tbsp mild curry powder (or hot for more spice)
- 1 tsp ground cumin
- ½ tsp chilli powder (adjust to taste)
- ½ tsp ground ginger
- ½ tsp ground turmeric
- 150 g (¾ cup) red lentils, rinsed
- 400 ml/14oz can full-fat (or light) coconut milk
- 750 ml (3 cups) vegetable stock
- couple of sprigs fresh thyme
- small handful fresh coriander, chopped
- Salt and freshly ground black pepper, to taste
Instructions
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Peel and finely chop the large onion. Peel and crush the garlic cloves. Then, peel and uniformly dice the carrots, parsnips, and sweet potatoes into roughly 1/2-inch (1-1.5 cm) pieces to ensure even cooking.
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Heat the olive oil in a large, heavy-bottomed pan or Dutch oven over a medium heat. Add the chopped onion and cook gently for about five to seven minutes, stirring occasionally, until the onion has softened and turned translucent and slightly golden. This step builds the flavor base for your soup.
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Add the crushed garlic and all the diced root vegetables (carrots, parsnips, sweet potatoes) to the pan, along with the mild curry powder, ground cumin, chili powder, ground ginger, and ground turmeric. Continue to cook, stirring frequently, for another five minutes. This allows the spices to “bloom” in the oil, intensifying their aromas and flavors.
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Thoroughly rinse the red lentils under cold running water until the water runs clear, then drain them well. Add the rinsed lentils to the pan along with the full can of coconut milk and the vegetable stock.
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Bring the soup mixture up to a gentle boil, then immediately reduce the heat to a low simmer. Cover the pan and leave it to cook for 20-30 minutes, stirring every now and again to prevent anything from sticking to the bottom. Continue simmering until all of the vegetables are tender when pierced with a fork, and the red lentils have softened and started to break down, thickening the soup.
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Remove the pan from the heat. Strip the fresh leaves from the thyme sprigs and roughly chop the fresh coriander. Add these fresh herbs to the pan, along with a generous amount of salt and freshly ground black pepper to taste. Stir well to combine.
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Using a stick blender (immersion blender) directly in the pot, blend the soup until it is completely smooth and creamy. If you prefer a slightly chunkier soup, you can blend only a portion of it. Ladle into bowls and serve warm, perhaps with a sprinkle of extra fresh coriander or a swirl of coconut cream. Enjoy!
I originally crafted this warming spiced red lentil and root vegetable soup recipe for the creative platform DIYs. Make sure to visit their site for a fantastic array of inspiring craft ideas and other delicious recipes!
This soup is not just a meal; it’s an experience – a comforting bowl that nourishes both body and soul, proving that healthy eating can also be incredibly flavorful and satisfying. Enjoy bringing this vibrant, plant-based dish into your kitchen!