Lentil soup (vegan) neeno's essentials

lentils

🥗Healthier: green lentils

💰Cheaper: split peas

Split peas are often less expensive and cook faster.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is a budget-friendly alternative.

Gather your ingredients: 1.25 cups green lentils, 6 cups vegetable broth, 8 ounces tomato sauce, 0.5 cups chopped celery, 0.5 cups chopped carrots, 0.5 cups chopped onion, olive oil, salt, pepper, and optional high-protein tofu.

Chop the celery and carrots into sticks, then into small cubes, aiming for about 0.5 cups each.

Heat olive oil in a pan and sauté the chopped carrots, onion, and celery for about 10 minutes until tender.

Open the tomato sauce and vegetable broth, and prepare the tofu by chopping it into cubes.

Preheat the oven to 400°F. Line a baking sheet with aluminum foil and spray it with cooking spray.

Place the tofu cubes on the baking sheet, spray the top with cooking spray, and bake for 15 minutes. Flip the tofu and bake for an additional 5 minutes until the outside is crispy and the inside is soft.

Once the vegetables are translucent, add the lentils, 6 cups of vegetable broth, and the tomato sauce to the pot. Stir to combine and bring to a boil.

Reduce the heat to medium-low, cover, and let it simmer for 30-35 minutes.

After 15 minutes, check on the tofu, flip it over, and bake for another 5 minutes.

After 35 minutes, check the soup for tenderness. Blend 2 cups of the soup in a blender until smooth, then return it to the pot to thicken the soup.

Add salt and pepper to taste, mix well, and serve with the baked tofu.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary