Here’s a hearty Whole Food Plant-Based (WFPB) Lentil Soup recipe—oil-free, vegan, and packed with fiber, flavor, and nutrients.
🌿 WFPB Lentil Soup Recipe
✅ Ingredients:
1 medium onion, diced
2 carrots, diced
2 celery stalks, diced
3 garlic cloves, minced
1.5 cups brown or green lentils, rinsed
1 (15 oz) can diced tomatoes (no salt added)
6 cups low-sodium vegetable broth (or water + bouillon)
1 tsp ground cumin
1 tsp paprika
½ tsp dried thyme
1 bay leaf
Salt to taste (optional)
1–2 handfuls of spinach or kale (optional, stirred in at the end)
1–2 tbsp lemon juice (optional, for brightness)
🍲 Instructions:
Sauté without oil
In a large pot, dry sauté the onion, carrot, and celery over medium heat. Add a splash of water or broth if they begin to stick. Cook for about 5–7 minutes until softened.
Add garlic & spices
Stir in garlic, cumin, paprika, and thyme. Cook for 1 minute until fragrant.
Add lentils, tomatoes, broth, and bay leaf
Bring to a boil, then reduce heat to low, cover, and simmer for 30–35 minutes, or until lentils are tender.
Adjust texture (optional)
For a creamier texture, blend 1–2 cups of the soup and return it to the pot, or use an immersion blender for a few pulses.
Add greens (optional)
Stir in spinach or kale and cook for 2–3 more minutes until wilted.
Finish and serve
Remove bay leaf, add lemon juice if using, and season with salt to taste. Serve hot.
🍞 Optional Add-ons:
Serve with whole-grain bread or brown rice.
Top with chopped parsley or a dollop of unsweetened plant-based yogurt.
Dining and Cooking