This lentil and vegetable soup recipe ushers in a warm welcome to fall. However, don’t let the fact that it’s vegan fool you. Loaded with satiating protein, this soup fills the tank! Soup balms the soul’s ails, and this one is one of our new favorites. I found it in Sam Kuma’s High Protein Vegan Cookbook and, like many recipes, modified it to make it my own.
It’s deceptively low calorie but has almost as much protein as a 4 oz Omaha Steak Filet. However, it also has lots more fiber, iron, calcium, and vitamin A. This soup tastes delicious and is good for you.
High Protein Vegan Cookbook
Like all of Sam Kuma’s books, this High Protein Vegan Cookbook contains no photos or nutritional information. It is, however, a good decent high protein vegan recipe collection.
Sam Kuma dispells the myth that vegans have a difficult time eating enough protein. The book begins with a one-page no-frills non-preachy introduction expounding upon the benefits of a vegan diet, defining “vegan,” and a cursory discussion of protein’s importance in building muscles.
While the book is a bit short on information, Kuma loads High Protein Vegan Cookbook with over 60 gluten free, high protein vegan recipes. In eight chapters he covers:
- Soups and Chili’s
- Main Course
- Side Dishes
However, just in case you crave information, Sam Kuma includes a download link to his more comprehensive book: Vegan Living – A Healthy Beginning.
Lentil and Vegetable Soup Recipe
My husband and I love lentils, so I had to try this recipe first. As usual, I heavily modified this recipe to suit my family’s tastes. Since neither of us enjoys rutabaga and I couldn’t locate celeriac in our store, I substituted turnips and celery. Also, David dislikes kale, so I added spinach. Kale needs more stovetop time, so I add spinach at the end. If you prefer kale, remove the leaves and save the stems for homemade veggie broth, and add kale to the pot when you add the broth.
Additionally, the author suggests soaking your lentils, however, the Publix Greenwise packaging indicates their lentils do not require soaking. So, be sure to read the label on yours.
Lentil and Vegetable Soup
Yields: 4 servings
This delicious vegan soup is deceptively low in calories! At about 190 calories per serving, you get 17 grams of protein, 20 grams of fiber and a dose of nutrition to keep you going through the fall months.
- 1 medium onion, chopped
- 1 cup turnip root, cubed
- 1 large carrot, sliced
- 1 ½ cups celery, diced
- 1/2 pound brown lentils
- 5 cups vegetable broth
- 2 Bay Leaves
- 5 ounces baby spinach
- Salt to taste
- Pepper to taste
Heat a large pot over medium heat and spritz with oil.
Add onions, carrots, celery, and turnip.
Sauté until onions are translucent - about 5 minutes
Add rest of the ingredients (except spinach) and bring to the boil.
Lower heat, cover with lid at canter.
Simmer about 20 minutes and then add spinach and stir.
Simmer, covered, for about 5 more minutes.
Season with salt and pepper and serve.
- Calories: 189
- Carbs: 47 grams
- Protein: 17 grams
We enjoy hosting parties and my husband and I are both avid gamers. You can find me on PS4 as SunshineFlaGirl. We also play tabletop RPGs and eurogames.
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strawberryblondiekitchenFebruary 8, 2017 - 7:54 am
I feel like lentils are really coming up these days! They’re so filling and work so perfectly in soups! Great recipe!
Alicia TaylorFebruary 8, 2017 - 11:49 am
Thanks! I love lentils. I eat them all the time – before they got popular. Never could adapt to the Kale trend, though.
30 Healthy Weight Loss Soup Recipes | MariaUshakova.comJanuary 10, 2017 - 2:23 pm
[…] Lentil and Vegetable Soup by TaylorLife […]
GiGi Eats CelebritiesOctober 18, 2016 - 6:26 pm
Lentils are 100% under-rated. Sadly, I cannot eat lentils, but to all those looking for a carbohydrate that gives them more BANG FOR THEIR BUCK – I alwaysssssss recommend LENTILS!
Alicia TaylorOctober 20, 2016 - 1:06 pm
I couldn’t agree more! Sorry that you can’t enjoy them. They are a staple in my diet. Had them on a salad last night.