Hurray, it’s almost the new year! And 2021 can’t come fast enough! Because some of us may be doing some healthy goal setting, I’m sharing this Vegan Potato, Carrot and Lentil soup recipe cuz it’s basically the best vegan soup you’ve ever had!
A repertoire of vegan soups that are comforting, satisfying, and deliciously healthy will come in handy during the depth of winter and fit in nicely with any New Year’s goals for losing that quarantine weight and adopting a more plant-based diet for at least a few days/weeks/months.
Vegan Soups For a More Plant-Based Diet
I’m not an advocate of juice cleanses for detoxing or weight loss. If you’re like me, we need real food and fiber! I try to balance holiday indulgences with an extra push to eat lighter in January and, since it’s winter, it’s all about satisfying soups and healthier takes on favorite comfort foods. And vegan soups fit the bill nicely. Yes, there are potatoes in the Vegan Potato, Carrot and Lentil soup, but potatoes are not bad for you unless they’re swathed in butter, cheese, sour cream, and bacon!
Potatoes, Carrots and Lentils, Oh My!
I developed this recipe for the Idaho Potato Commission who I’ve had the pleasure of working with for several years. It was love at first bite when I tasted how the natural sweetness of carrots and mild, subtly sweet red lentils imparted another layer of flavor and brightness which distinguishes it from other potato soups. Plus, the muted orange color is lovely and crisp bits of caramelized mushrooms and a spattering of green onions lends visual appeal that you can taste with your eyes. It’s also vegan, gluten-free and can deliciously pave your path to a more plant-based diet. Cozy up to a warm fire and forget the blustery weather while satisfying all your senses.
Vegan Potato Carrot Lentil Soup Recipe
Have you resolved to detox, lose weight, exercise more, quit drinking, quit smoking, or generally start treating your body better? Even if you don’t believe in making resolutions, a deliciously healthy and nutritious vegan potato carrot and lentil soup can nourish your temple – no resolutions required.
- 2 tablespoons olive oil
- 1 small onion peeled and chopped (about 1 cup)
- 2 medium Idaho Potato Russet potatoes peeled and chopped
- 1 cup chopped carrots
- 1/4 cup red lentils
- 1 teaspoon white pepper
- 1 teaspoon dried thyme
- 1/2 teaspoon cumin
- 1/8 teaspoon cayenne pepper
- 5 cups low-sodium vegetable broth preferably homemade
- 2 tablespoons lemon juice
- 4 ounces Maitake mushrooms chopped*
- 1 tablespoon butter or for vegan, olive oil
- 2 scallions thinly sliced crosswise
Place a large pot over medium-high heat. Add olive oil and chopped onions. Saute for 3-5 minutes until soft.
Add potatoes, carrots, lentils, white pepper, thyme, cumin and cayenne and cook for another minute, stirring continuously to prevent sticking. Pour in broth, add lemon juice, and cover and simmer for 20 minutes or until vegetables are soft.
Meanwhile, sauté the mushrooms in 1 tablespoon butter (coconut oil or vegetable oil for vegan) until all liquid is cooked off and mushrooms are crispy, brown bits.
Remove soup from heat, allow to cool slightly. Puree in a blender, then return to pot to reheat. Serve hot and garnish with mushroom bits and green onions.
*Crimini or brown mushrooms may be substituted. I used homemade vegetable broth and don't add salt during cooking - salt can be added at the table for those not on a low sodium diet. You may add 1/2 teaspoon of salt during cooking, if desired.
Hungry for more? See all my Idaho Potato recipes on my featured blogger page at the Idaho Potato Commission.
Best wishes for health and happiness in 2015!
In case you’re new to my site, all the recipes on She’s Cookin’ are healthy and nutritious and, more specifically, low sodium and heart-healthy, driven by my husband’s living with serious heart disease for the past fifteen years. Isn’t all heart disease serious? Well, yes, any of the indicators should not to be taken lightly and Don has beat the odds with the help of the exemplary care at Hoag Hospital in Newport Beach and the excellent physicians at Newport Heart who managed his recovery from quadruple bypass surgery in 2001, the arrhythmias that necessitated an implanted cardiac defibrillator in 2003, and, most recently, a complex cardiac ablation at UCLA in 2012. Since then he has been on a strict low sodium diet — meaning lower than the 1500 mg. of sodium per day recommended by the American Heart Association.
Enough of that! We strive to have a positive outlook here and in real life. Suffice it to say that, fortunately, we’ve always eaten relatively “clean” and now even more so since our focus is on lowering our sodium intake. He (and I, to an extent) learned to avoid the Salty Six and what to order in restaurants – very important when you travel often. Not sure what comprises the Salty Six – check out my post, The Salty Six – Do You Know What They Are?. It hasn’t been easy and, fortunately, my restaurant writing allows me to get out and indulge occasionally.
Disclosure: I was compensated by the Idaho Potato Commission to develop this recipe. Any opinions expressed are my own. I am not a registered dietician or nutritionist and have learned all that I know through years of cooking, nutrition classes, research and reading.
Beautiful – and I just picked up a bag of red lentils Friday. Love your low sodium recipes. We have to keep our husbands – and ourselves – heart healthy. I’m trying to make a batch of soup every week, especially during our chilly weather. Happy New Year!
I saw your soup over at Google+ and had to stop by to tell you how amazing it looks.
Lentils, spuds and ‘shrooms. The trifecta!
LOOOVE it! Everything about it looks amazing!!!
I’ll trade your cold snap for ours 😉 Your soup looks like the perfect remedy for two weeks of indulging and to warm the soul. I can never resist a lentil soup!
Jen L | Tartine and Apron Strings
I need soup right now! It’s -32 C (-25 F) outside. Brrrr….baby, it’s cold outside.
It looks great but when do you add the lentils in?
Hi Holly – Good catch! You add the lentils at the same time as the potatoes and carrots. Red lentils don’t have an outer skin like other varieties and cook faster. I corrected the instructions to include them – thanks for bringing this to my attention :))
Wait. Quit drinking? Just kidding. 🙂 Maybe not that, but I have been looking for new awesome soup recipes in the New Year. This sounds so great!
Hi Lori – I don’t make unreasonable demands of myself so quit drinking was not one of my resolutions 😉
It’s incredibly difficult given what we do! But I have my limits – trying my best to not imbibe Mon-Wed. 🙂
When do you add the lemon juice?
Hi Marcy – add the lemon juice at the same time as the broth. Thanks for asking – I updated the recipe to include that in the directions. I hope you enjoy this comforting soup 🙂