CREAMY LENTIL SOUP

This hearty soup is so quick to prepare and has so many health benefits.  Did you know lentils are full of polyphenols, iron, calcium and fibre?  All these great benefits make this simple soup a wholesome meal!  Serve this up with a big green salad and you have covered all the essentials your body needs to stay strong and healthy!

Soaking legumes before cooking?

There is so much conflicting information about whether or not to soak legumes before cooking.   Legumes can be difficult to digest, especially if you don’t eat them on a regular basis.  If you are not pressure cooking the legumes, soak them 4 – 6 hours before using them in a recipe.   Try to change out the water a few times during the soaking period.  Yes, you will lose some nutrients, but it’s worth it … no upset tummy.

According to Dr. Mona Vand, soaking legumes helps digestion and promotes nutrient absorption.  Check out her site for more information:

https://www.drmonavand.com/blog/2017/10/12/soaking-lentils

Instant Pot:

Press sauté button and sauté onion in avocado oil until translucent.  Add garlic and celery and continue to sauté for another minute.

Press cancel button and add all other ingredients except coconut milk.  Stir well.

Secure lid on Instant Pot making sure valve is on “sealing”.  Press manual button and set time for 20 minutes.  Use the quick release option and taste for salt and pepper.  Remove bay leaf before serving.

Stove Top: (see soaking legumes before cooking)

Sauté onions in avocado oil until translucent.  Add garlic and celery and continue to sauté for another minute.  Add all other ingredients except coconut milk and bring to a boil.  Reduce heat to a simmer and cook until lentils and vegetables are soft, stir periodically.  Remove bay leaf, add coconut milk and stir well.

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CREAM OF LENTIL SOUP

  • Author: Carla's No Place Like Home
  • Prep Time: 15 minutes
  • Cook Time: 20+ minutes in Instant Pot
  • Total Time: 35+ minutes in Instant Pot
  • Yield: 8 servings 1x
  • Category: main/side
  • Method: IP/Stove Top
  • Cuisine: Canadian/American
  • Diet: Vegan

Description

This hearty soup is so quick to prepare and has so many health benefits.  Did you know lentils are full of polyphenols, iron, calcium and fibre?  All these great benefits make this simple soup a wholesome meal!  Serve this up with a big green salad and you have covered all the essentials your body needs to stay strong and healthy!


Ingredients

Scale
  • 2 tablespoons avocado oil
  • 1 large yellow onion, chopped
  • 1 garlic clove, crushed
  • 3 celery stalks, chopped
  • 1 large carrot, chopped
  • 1 large potato, peeled and chopped
  • *1 ½ cups dried red lentils, rinsed
  • 2 tablespoons fresh parsley, chopped finely
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 2 teaspoons salt
  • ½ teaspoon pepper
  • 9 cups water
  • 2 cups full fat coconut milk

Instructions

Instant Pot:

  1. Press sauté button and sauté onion in avocado oil until translucent.
  2. Add garlic and celery and continue to sauté for another minute.
  3. Press cancel button and add all other ingredients except coconut milk.  Stir well.
  4. Secure lid on Instant Pot making sure valve is on “sealing”.  Press pressure cook button and set time for 20 minutes.
  5. Use the quick release option and taste for salt and pepper.
  6. Remove bay leaf before serving.

Stove Top: (see soaking legumes before cooking in note section)

  1. Sauté onions in avocado oil until translucent.
  2. Add garlic and celery and continue to sauté for another minute.
  3. Add all other ingredients except coconut milk and bring to a boil.
  4. Reduce heat to a simmer and cook until lentils and vegetables are soft, stir periodically.
  5. Remove bay leaf, add coconut milk and stir well.

Notes

Soaking legumes before cooking?

There is so much conflicting information about whether or not to soak legumes before cooking.   Legumes can be difficult to digest, especially if you don’t eat them on a regular basis.  If you are not pressure cooking the legumes, soak them 4 – 6 hours before using them in a recipe.   Try to change out the water a few times during the soaking period.  Yes, you will lose some nutrients, but it’s worth it … no upset tummy.

According to Dr. Mona Vand, soaking legumes helps digestion and promotes nutrient absorption.  Check out her site for more information:

https://www.drmonavand.com/blog/2017/10/12/soaking-lentils

Keywords: Vegan lentil soup, hearty lentil soup, Instant Pot recipe, easy lentil soup, red lentil soup recipe

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