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–+ servings

Easy Vegan Oil-free Bean & Lentil Soup

Venelina Dove M.D.
Protein-packed beans and lentils are paired with a variety of veggies and seasoned with eastern spices, like cumin, coriander,  paprika. With added flax seeds for a rich and creamier texture.
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Servings 3

Ingredients
  

  • 3 cups cooked beans
  • 1 cup lentils soaked
  • 1 potato chopped
  • 1 onion chopped
  • 1 red bell pepper chopped
  • 3 cloves garlic pressed
  • 2 small tomatoes chopped
  • ½ lemon juiced
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tbsp paprika
  • ¼ tsp ground chili peppers
  • salt to taste
  • 3 tbsp ground flax seeds
  • ½ bunch parsley chopped

Instructions
 

  • Soak the lentils overnight.
  • Place the onion, red bell pepper, garlic, tomatoes, and seasoning (cumin, coriander, paprika, chili peppers, and salt) in a pot, add about ½ cup of water and cook for 5 mins.
  • Fold in the lentils and chopped potato. Add more water to cover them and cook for another 20 mins.
  • When almost ready, add the cooked beans into the pot and stir everything well.
  • Finally, add the ground flax seeds and lemon juice into the meal and stir.
  • For a creamier texture, you can take part of the potatoes out, mash them and bring them back to the pot.
  • Sprinkle with chopped parsley and serve.

Notes

  • You can garnish the Bean and Lentil Soup with cooked rice or quinoa and serve as a main dish.
  • If you use dry beans, soak 1½ cups overnight and then boil them in plenty of water until soft. To reduce the potential stomach bloating, you may change the water after 15 minutes of boiling.