Vegan Red Lentil Mediterranean Soup

Recipe Classifications

Cuisine:

Mediterranean

Meal:

Lunch, Dinner

Diet:

Gluten-Free, Dairy-Free, Nut-Free, Vegan, Vegetarian, Mediterranean Diet, DASH, Anti-Inflammatory Diet

Rainbow:

Brown / White

Freezes well:

Yes

Prep Time  (total time):

Under 15 Minutes  (Under 1 Hour)

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Vegan Red Lentil Mediterranean Soup

Super easy and incredibly delicious, this healthy red lentil soup is seasoned with Mediterranean spices! Vegan, Gluten-free, Mediterranean, and DASH. Perfect for meal planning. Rainbow colors:
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Calories 1292kcal

Ingredients

  • 1 tablespoon olive oil
  • 1 onion medium, diced
  • 4 garlic cloves minced
  • 1 tablespoon ground cumin
  • 1 teaspoon ground coriander
  • 1 1/2 cups dried red lentils
  • 4 cups vegetable broth
  • 14 ounce tomatoes diced, canned is OK
  • 2 tablespoons lemon juice or to taste
  • Harissa paste to taste (optional). You can buy it here or make it following these instructions.
  • cilantro or parsley Fresh, chopped

Instructions

  • Press the “sauté” button on your Instant Pot and add the oil.
  • Let oil heat up (~1 minute), then add the onion. Cook the onion for about 3 minutes, stirring occasionally, until soft and translucent.
  • Add the garlic, cumin and coriander, and sauté for another minute, until the garlic becomes very fragrant. Press the “cancel” button.
  • Stir in the lentils, broth, and tomatoes.
  • Place the lid on your Instant Pot and set the valve to the “sealing” position. Press the “pressure cook” or “manual” button and set the pressure to high. Set the soup to cook for 10 minutes.
  • When the soup has finished cooking, carefully move the valve to the “venting” position. Let the pressure release completely.
  • Remove the lid from the Instant Pot. Stir in the lemon juice and harissa (if using). Season the soup with salt and pepper to taste.
  • Ladle into bowls and top with parsley and/or cilantro.

Nutrition

Calories: 1292kcal | Carbohydrates: 210g | Protein: 77g | Fat: 20g | Saturated Fat: 3g | Sodium: 3814mg | Potassium: 3835mg | Fiber: 91g | Sugar: 30g | Vitamin A: 5490IU | Vitamin C: 90mg | Calcium: 308mg | Iron: 26mg

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The Husband

The Husband

Hi! I’m Mike. I’m happily married and have a young daughter. I’ve lived all over the world and have learned a lot from seeing others’ perspectives. I’ve also had many life altering health challenges. Fortunately, my lovely and brilliant wife helped save me by finding a new and better way for us to live. We started The Healthy Treehouse to share what we’ve learned and to learn from others, too.