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–+ servings
French Lentil Soup

Cozy French Lentil Soup: Your Hearty Vegan Hug in a Bowl

This French Lentil Soup is a comforting, nutritious, and satisfying vegan dish perfect for cold days.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: French
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cashew Cream
  • 1 cup Raw Cashews or Sunflower Seeds
  • 1/2 cup Water
For the Soup Base
  • 2 tablespoons Extra-Virgin Olive Oil or broth for oil-free version
  • 1 medium Yellow Onion or Leeks
  • 3 cloves Garlic
  • 1 teaspoon Sea Salt to taste
For the Veggie Medley
  • 2 medium Carrots diced
  • 2 stalks Celery chopped
For Flavor Enhancement
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Dried Thyme or Italian seasoning
  • 1/2 teaspoon Ground Turmeric
For the Liquid & Lentils
  • 1 can Diced Tomatoes with juices
  • 1 cup French Green Lentils rinsed
  • 4 cups Low-Sodium Vegetable Broth
For the Greens & Seasoning
  • 2 cups Swiss Chard or Kale, chopped
  • 1 teaspoon Freshly Ground Black Pepper to taste
  • 1 tablespoon White Wine Vinegar

Equipment

  • high-speed blender
  • large pot

Method
 

Preparation Steps
  1. Start by soaking 1 cup of raw cashews in water for 1-2 hours until softened. Once soaked, drain and rinse the cashews, then blend with 1/2 cup of fresh water until smooth and creamy.
  2. In a large pot, heat 2 tablespoons of extra-virgin olive oil over medium heat for about 1 minute. Add the chopped yellow onion and minced garlic, sautéing for 4-6 minutes until softened.
  3. Add 2 diced carrots and 2 chopped celery stalks to the pot, and cook for an additional 3-4 minutes. Sprinkle in spices and allow them to bloom for about 1 minute.
  4. Pour in one 14-ounce can of diced tomatoes, 1 cup of rinsed French green lentils, and 4 cups of low-sodium vegetable broth. Stir everything together and bring to a boil.
  5. Allow the soup to simmer uncovered for 30-35 minutes, stirring occasionally.
  6. Stir in the prepared cashew cream and chopped greens, allowing them to wilt over medium heat for about 3-4 minutes. Adjust seasoning to taste.
  7. Ladle the creamy soup into bowls and enjoy it as is or with crusty bread.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 18gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gSodium: 600mgPotassium: 800mgFiber: 16gSugar: 5gVitamin A: 3000IUVitamin C: 30mgCalcium: 80mgIron: 4mg

Notes

For best results, rinse lentils before use and adjust vinegar at the end for optimal flavor balance.

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