Brown Lentil Soup Whole Food Plant-based No Oil

I am so excited! My electric pressure cooker arrived and I can’t wait to make all this delicious vegan food and share the recipes with you. All the cooker’s features and instructions are in Korean as I am currently in South Korea. Therefore II had to take some time with a translator app to figure out the buttons and some of the features. I have experimented with a few dishes and after a successful experiment, I am so eager to share this simple and delicious vegan lentil soup.

WHAT DID I USE IN THE HEALTHY BROWN LENTIL SOUP?

Simple whole food ingredients for brown lentil soup you can find in your pantry.
Simple whole food ingredients for Brown Lentil Soup you can find in your pantry

This delicious vegan soup has just 12 ingredients.

  • Potatoes
  • Lentils
  • Garlic
  • Onion
  • Fennel Seeds
  • Ginger
  • Garam Masala
  • Paprika
  • Vegetable stock
  • Turmeric
  • Pepper
  • Salt

WHY IS IT HEALTHY?

Firstly, this super simple vegan soup is made with whole food natural ingredients. In addition, it is absolutely oil-free!

Potatoes are gluten-free, have no fat, no cholesterol, and are packed with health benefits. They contain more potassium than a banana. Therefore it is a great source of vitamin C and B as well as fibre and antioxidants.

Lentils are rich in iron, and folate. They are a very good source of zinc, potassium, vitamin B, fibre, zinc and protein.

Ginger contains powerful medicinal properties. It soothes sore muscles, lowers blood sugar and even curbs cancer growth.

Paprika and Fennel Seeds – has anti-inflammatoryantimicrobial, and antioxidant properties and can aid in digestion.

Turmeric contains a curcumin compound that helps reduce inflammation in the body.

LET’S GET STARTED!

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Brown lentil soup recipe cooked in an electric pressure cooker.

I cook without adding any oils

I rarely use oil in my cooking. I often cook my dishes without oil and I use a non-stick frying pan.
I add a small amount of water when I fry my vegetables. It works very well as a substitute for oil and vegetables come out perfectly cooked without burning. If you want your vegetables to be crispy or sautéed then add a small amount of water. Adding more water will make them sweat.

For nutritional purpose of adding healthy fats to our diet, I like to eat plenty of avocados, seeds and nuts and incorporate them in my recipes when it makes sense.

Print Recipe
Vegan brown lentil soup

Brown Lentil Soup

This recipe is simple, it's easy to make and it's so delicious. This soup is perfect if you feel under the weather or just simply feel like you are not in a mood for a fancy dinner and want something quick and simple.
Just put everything in the pod and relax!
5 from 2 votes
Prep Time 10 mins
Cook Time 30 mins
Course Main Course
Cuisine Indian
Servings 4
Calories 318 kcal

Equipment

  • pressure cooker

Ingredients
 
 

  • 4 cloves garlic
  • 1 tbsp garam masala
  • 1 tbsp paprika
  • 1 tsp fennel seeds
  • 1 cube frozen ginger
  • 1 tsp black paper
  • ½ large onion finely chopped
  • 2 tsp pink salt
  • 1 ⅓ cup vegetable stock
  • 3 ½ cup water
  • 3 potatoes
  • 1 cup lentil

Instructions
 

  • Chop 3 small size potatoes, peel off 4 cloves of garlic, chop finely one medium or half large onion and prepare 1 cup of lentils along with spices and stock.
  • In my electric pressure cooker, add potatoes, lentils, garlic, onion, fennel seeds, paprika, ginger, garam masala, pepper and salt. Add stock or water totalling 5 cups.
  • Close the lid and set the timer on high pressure for 18 minutes. First 12 minutes, the pressure cooker will come to pressure and then cook for 18 minutes. When it's ready the pressure cooker will make a noise. You will need to release the pressure from the cooker first and when it's fully released, open the lid.
  • Open the lid and enjoy healthy and delicious lentil soup.

Notes

The vegetable stock was the liquid from chickpeas I cooked earlier on. You can either use vegetable stock for a better taste or the water. I don’t buy vegetable-stock I make my own at home. In this case, I used both.
Use Himalayan or sea salt. If you are using sea salt then you might want to reduce the dosage.
 
Storing:
Fridge: Can be stored up to 5 days in an airtight container.
Freeze: Fully cooked soup can be stored up to 2 months in an airtight container.
 
 
 

Nutrition

Calories: 318kcalCarbohydrates: 62gProtein: 16gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1501mgPotassium: 1192mgFiber: 20gSugar: 4gVitamin A: 266IUVitamin C: 39mgCalcium: 71mgIron: 5mg
Keyword lentil, legumes, gluten free, vegan, vegetarian, soup
Tried this recipe?Let us know how it was!

If you prefer to watch me cooking the lentil soup using the electric pressure cooker, check out my YouTube channel. I will be sharing with you all my healthy, whole-food, oil-free vegan recipes which are simple, quick and delicious. (I only share the delicious ones) 😃

You can also check our other recipes:

https://strongwithplants.com/instant-pot-lentil-mushroom-soup-oil-free-and-vegan/

https://strongwithplants.com/oil-free-vegan-spaghetti-fungi-bolognese/

LaBante Fashion with respect

by | Jul 16, 2020

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About the Author

<a href="https://strongwithplants.com/author/inga/" target="_self">Inga K</a>

Inga K

Inga became vegan in March 2018. After a series of documentaries that hit hard, she and her husband switched to a plant-based diet within a week and vegan soon after.Inga has a UK Level 5 Advanced Diploma in Diet and Nutrition.

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Strongwithplants.com is a blog for anyone who strives for a healthy and happy life. We share healthy plant-based (and often oil-free) recipes and give you the best tips on finding vegan local food whilst travelling, promoting a plant-based lifestyle focusing on good health and spiritual wellbeing.

A plant-based lifestyle is not about giving up. It’s about embracing all that’s good. Eat food that doesn’t harm your body, animals, or the planet. Use a little as possible and recycle everything. Eat local and unprocessed food to minimise your carbon footprint. Avoid buying anything that contributes to animal suffering.

Each individual’s dietary needs and restrictions are unique to the individual. Please seek advice from a professional nutritionist or your doctor.

Please see the full disclaimer here.

 

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11 Comments

  1. Shar

    This is interesting… Looks delicious too. We often cook lentil soup at home. I find new ideas from your post and going to use your recipe soon.

    Reply
  2. Carrie

    This sounds like a great winter recipe! Looks easy!

    Reply
  3. Nataliia

    Such a healthy and delicious soup. Lentils are my favorite to make vegan soups with!

    Reply
  4. Lyssa

    5 stars
    This looks so good! I am trying to learn how to cook more with lentils and this looks like it will be a great recipe. I am excited to try it.

    Reply
  5. Desiree

    I LOVE lentil soup and I’ll just have to try this one since it’s definitely chillier out side. This will warm me right up. Thanks!

    Reply
  6. Jimmy Clare

    can i have some please

    Reply
  7. Headphonesthoughts

    I love the ingredients of ginger garlic and others. This soup sounds so good.

    Reply
  8. Kevin Foodie

    5 stars
    Lentils in soup is one of my newly found soup recipe ingredients. They are healthy and add so much texture and flavor to soups. Nice recipe 😋

    Reply
  9. Flawless World

    This looks delicious! Pinned the recipe to come back to later and try it out! Thanks for sharing!

    Reply

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