Meatless Monday — Curried Vegetable and Lentil Soup

Sep, 23, 2013

It’s true that following a well balanced vegetarian diet is very good for your health, but I think it’s an assumption that all vegetarians and vegans eat healthfully. There are plenty of vegetarians and vegans who do not like vegetables and/or eat tons of processed foods. A well balanced diet should include at least 50 percent vegetables and fruits, and lots of whole grains and beans. This is true whether you eat meat or not.

As a vegetarian family, we eat a lot of lentils because they are a nutritional bomb, are easy to cook with and taste so darned good. This is a soup that hubby and I ended up tag teaming to make because one of us would get pulled away, so the other one had to take over a few times. As it turns out, we made an amazing soup that the whole family could not get enough of. It’s a perfect fall soup using seasonal vegetables such as parsnips and carrots. If you never have tried a parsnip before, you are missing out. It looks like a large white carrot and has a wonderful sweetness.  In this soup, parsnips pair wonderfully with the spices.

  • 2 tbsp. coconut oil
  • 2 tsp. curry
  • 1 tsp. turmericcurried lentil and veggie soup
  • 1 tbsp. fresh ginger, grated
  • 1 tsp. chili powder
  • 2 garlic cloves, grated
  • ½ yellow onion, minced
  • 2 parsnips, peeled and diced
  • 2 carrots, peeled and diced
  • 4 cups vegetable broth
  • ½ cup red lentils, rinsed
  • 1 cup crushed tomatoes
  • Salt and pepper to taste

Heat the coconut oil in a big soup pot. Add onion, garlic, ginger and all the spices. After about a minute, add the parsnips, carrots and the lentils. Stir for about another minute before adding the vegetable stock. Let it boil on low-medium heat for 30 minutes, stirring occasionally. Taste the soup, and add salt and pepper if needed. Add the tomatoes and let it boil for 5-10 more minutes. Blend 2/3 of the soup until creamy, then combine with remaining soup before serving.

Fredrika Syren

Fredrika Syren is an environmental activist and writer. In 2016, she founded the website Green-Mom.com where she shared her family’s journey of living zero waste. She lives in San Diego, California with her husband James and their children Bella, Noah, and Liam. Fredrika and her family were recently featured in the documentary Zero Time to Waste. Fredrika is also the author of Zero Waste for Families - A Practical Guidebook (which you can buy on this site)

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