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French Lentil Soup (Vegan) Recipe

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4.4 from 12 reviews

This hearty vegan French Lentil Soup is a comforting and nutritious meal featuring French green lentils simmered with aromatic vegetables, herbs, and spices. Creamy cashew cream adds richness without dairy, while Swiss chard provides a boost of greens. Perfect for a wholesome, flavorful plant-based dinner.

Ingredients

Cashew Cream

  • 1/2 cup raw cashews or 1/4 cup plus 2 tablespoons raw sunflower seeds (125 mL)
  • 2 cups water (500 mL)

Soup Base

  • 2 tablespoons extra-virgin olive oil (optional, use broth for oil free) (30 mL)
  • 1 large yellow or sweet onion, diced (about 2 cups/500 mL) or 2 leeks, cleaned and thinly sliced
  • 4 large cloves garlic, minced (2 tablespoons/30 mL)
  • 1 to 1 1/2 teaspoons fine sea salt, plus a couple pinches (5 to 7 mL)
  • 2 medium carrots, diced (1 heaping cup/275 mL)
  • 2 stalks celery, diced (3/4 cup/175 mL)
  • 2 teaspoons ground cumin
  • 1 1/2 teaspoons dried thyme (7 mL)
  • 1 teaspoon ground turmeric (5 mL)
  • 1 can diced tomatoes with juices (14-ounce/398 mL)
  • 3/4 cup uncooked French green lentils, picked over and rinsed (175 mL)
  • 4 cups low sodium vegetable broth (1 L)
  • 3 cups stemmed and chopped Swiss chard or kale leaves (750 mL)
  • Freshly ground black pepper, to taste
  • 1 to 2 teaspoons white wine vinegar, to taste (5 to 10 mL)

Instructions

  1. Soak the Cashews: Place the cashews in a bowl and cover with a couple inches of water. Soak for 1 to 2 hours or overnight. For a quick soak, cover with boiling water and soak for 30 to 60 minutes. Drain and rinse thoroughly.
  2. Make Cashew Cream: Transfer soaked and drained cashews to a high-speed blender with 1/2 cup (125 mL) of soaking water. Blend on high until very smooth and creamy. Set aside.
  3. Sauté Aromatics: Heat the olive oil (or vegetable broth for oil-free) in a large Dutch oven over medium heat. Add the diced onion, minced garlic, and a couple pinches of salt. Sauté for 4 to 6 minutes until onions are softened and translucent.
  4. Add Vegetables and Spices: Stir in the diced carrots and celery and cook for several more minutes. Mix in ground cumin, dried thyme, and turmeric until fragrant and well combined.
  5. Simmer Lentils and Tomatoes: Add the can of diced tomatoes with juices, rinsed lentils, vegetable broth, and remaining soaking water. Bring the mixture to a low boil over high heat, then reduce heat to medium and simmer uncovered for 30 to 35 minutes until lentils are tender.
  6. Incorporate Cashew Cream and Greens: Stir in the prepared cashew cream and chopped Swiss chard. Season with additional salt, freshly ground black pepper, and white wine vinegar to taste. Add vinegar gradually and taste often to avoid overpowering the soup.
  7. Wilt the Greens and Finish: Cook over low-medium heat for a couple more minutes until the chard is wilted and tender. Adjust seasoning as needed and serve hot.
  8. Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for 1 to 2 months. The soup will thicken when refrigerated; thin with vegetable broth if desired when reheating.

Notes

  • For an oil-free version, substitute olive oil with vegetable broth for sautéing.
  • Cashew cream can be replaced with sunflower seed cream for a nut-free alternative.
  • Use either Swiss chard or kale depending on availability and preference.
  • Adjust spices and salt according to taste preference.
  • Add vinegar gradually to brighten flavors without overwhelming the soup.
  • Reheat gently and add broth to adjust consistency if soup thickens after storage.

Find it online: https://cookedbysarah.com/french-lentil-soup-vegan-recipe/