Description
This Creamy Broccoli and Red Lentil Soup is a thick, nourishing vegan soup made with broccoli, red lentils, onion, garlic, and simple seasonings. It comes together in about 30 minutes, uses one pot, and makes a satisfying lunch or dinner with easy toppings.
Ingredients
Scale
- 1 tablespoon olive oil or 1/4 cup water
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1/4 teaspoon red pepper flakes
- 1 cup red lentils
- 2 to 3 large heads broccoli, about 1 1/2 lbs., cut into florets; chopped stalks are fine too
- 6 to 7 cups low-sodium vegetable broth, or a mix of broth and water
- 1 can low-fat coconut milk, optional
- Mineral salt, to taste
Garnishes, optional
- Mustard seeds, crushed
- 1 to 2 scallions, sliced
- Slivered almonds
- Croutons
- Crispy Roasted Chickpeas
- Coconut Bacon
Instructions
- Place a large Dutch oven or stockpot over medium heat. Add the olive oil or water. Once hot, add the diced onion and cook for about 5 minutes, stirring now and then, until the onion becomes soft and translucent.
- Stir in the minced garlic and the red pepper flakes. Cook for about 1 minute more, just until the garlic smells fragrant. Keep the heat moderate so the garlic does not brown too quickly.
- Add the red lentils, broccoli florets, vegetable broth, and the optional coconut milk if you are using it. Use the back of a spoon or fork to press the broccoli down as much as possible so it is mostly submerged in the liquid.
- Bring the soup to a boil, then cover the pot with a lid and reduce the heat to low. Let it simmer for 15 to 20 minutes, or until the lentils are soft and the broccoli is tender.
- Once the soup is cooked, season it with mineral salt to taste. Blend with an immersion blender until you reach the texture you want. For a smoother soup, blend longer. For a chunkier result, blend only part of the pot.
- Ladle the soup into bowls and finish with any toppings you like. Crushed mustard seeds, sliced scallions, and slivered almonds add great texture. Croutons, roasted chickpeas, or coconut bacon also work well.
- Serve warm with bread, biscuits, or a squeeze of lemon for extra brightness.
Notes
- Store leftovers in the refrigerator for up to 5 days, or freeze for 2 to 3 months. Reheat gently on the stove or in the microwave.
- Frozen broccoli works well in this recipe.
- If using pre-cut broccoli, use about 1 1/2 to 2 pounds, or roughly 8 to 10 cups.
- If you run out of onion or garlic, you can use about 1 teaspoon onion powder and/or garlic powder instead.
- Add herbs such as thyme, herbes de Provence, or Italian seasoning while the soup simmers if you want a more layered flavor.
- For a more savory, cheesy-style finish, stir in 2 to 4 tablespoons of nutritional yeast after simmering.
- Red lentils work best, but brown or green lentils can be used. They will need about 30 to 35 minutes of simmering time until tender, and the color will look darker.
- Use full-fat or light coconut milk, or swap in up to about 1 cup unsweetened almond milk if preferred.