The best vegan recipe – Vegan – Gluten-free – Tuscan Flavors
Comfort food meets creamy lentil stew in this simple one-pot vegan soup that’s loaded with flavors, delicious easy to get ingredients, and tender french green lentils. Think hearty, creamy and healthy food that will satisfy your tastebuds and leave you feeling wonderfully full.
Jump to RecipeThis Easy Creamy Lentil and Spinach Soup recipe is rich, warming and everything a comforting soup should be…and it’s completely vegan and gluten-free. And it’s so hassle-free that you can just throw all the ingredients into a crockpot and leave to cook for 3-4 hours without any time wasted on stirring or cooking. Made with tender lentils, tomatoes , spinach and chocked full of Tuscan flavors, this simple soup takes its inspiration from the Italian kitchen. It’s a healthy and low-calorie soup that’s full of antioxidants and nutrients.
It’s officially soup season and I’m so excited to cook all my favorite comfort food recipes. Bring on the hug-in-bowl dinners and eat-in-front-of-the-fireplace cookies.
What’s great about this Easy Vegan Creamy Lentil and Spinach Soup recipe:
- Just about everything
- Simple one-pot soup loaded with plant-based protein
- Easy and quick to make lentil recipes
- Full of antioxidants and nutrients
- Meal prep friendly – can be frozen and reheated later
- Low-calorie soup -great for any low calorie diet
- One of the best hearty Vegan dinner recipes for a chilly night
- Gluten-free
- Warming and filling healthy dish the whole family will love
- Great vegan comfort food recipe that’s perfect for meal rotations
The best vegan lentil stew
This family favorite richly flavored vegan lentil casserole is perfect for the cooler months. It’s perfect for adding to your recipe rotation! Easy to make, freezer friendly and made with lots of pantry staples it’s an amazing coconut lentil stew the whole family will love.
Table of Content
- Vegan lentil casserole ingredients
- How to make the best hearty lentils stew
- Making lentil casserole in a slow cooker or crockpot
- How to remove lectins from lentils
- How to thicken soup without flour
- How to thicken soup without corn starch
- What to serve with vegan lentil casserole
- Lentil soup topping ideas
- Faqs
- How to store and reheat lentil stew
Hearty vegan lentil casserole Ingredients
- 1 15oz can Lentils Rinsed and drained – you can use any kind of cooked lentils, canned lentils, puy lentils, brown lentils, black lentils, green lentils, or red lentils
- 4 cloves Garlic Minced – alternatively, you can use 2-3 teaspoons garlic powder or granulated garlic
- 2 15oz cans Coconut Milk – a creamy coconut milk is amazing in this lentil casserole, but you can make it in different ways, and substitute the coconut milk with your preferred plant milk like almond milk, soy milk, oat milk or cashew milk.
- 1 cup Vegetable Stock
- 1 tbsp Harissa or Hot Chili Sauce
- 2 Leeks Rinsed and sliced
- 1 cup Cherry Tomatoes
- ½ cup Olives
- 1 Red Bell Pepper Diced
- 1 cup Spinach Fresh or frozen
- 2 tbsp Tomato Paste
- 1 tbsp Dried Oregano
- 1 tbsp Italian Seasoning
- 1 tbsp Paprika
- Juice from 1 Lemon
- Salt to taste
Meal prep friendly one-pot vegan soup
If there’s one thing I adore as much as a delicious comfort meal, it’s a meal prep friendly dinner I can whip out of the freezer and reheat when I need it. And this easy creamy lentil soup is all that and more. It’s not just a great easy one-pot meal, it’s also great to make in advance. Just reheat in a microwave or a pot on the stove when you are ready to eat. It’s a no hassle, quick and healthy vegan soup that will have you ready to eat in no time.
Easy Vegan lentil stew recipe made in a crockpot
Cooking with a crockpot doesn’t get much easier than with this simple slow cooker soup. Just toss all the ingredients into your crockpot and leave it to simmer for 3-4 hours while you get on with your busy day. This simple crockpot soup is a lifesaver on a busy day where you might not otherwise have time to spend cooking up a tasty and nutritious dinner for your family.
Slow cooker vegan lentil soup recipe
This creamy rich soup is loaded with goodness, and those flavors only increases when you turn it into a slow cooker soup. All those tastes mingle together and deepen, turning the creamy soup into a flavor bursting vegan comfort food that your tastebuds will thank you for.
To slow cook or not to slow cook
That is the question, but the answer all depends on how much time you have. Using the slow cooker crockpot cooking method requires minimal work (literally 5-minutes maximum). The crockpot does all the work for you and you just eat the rewards of your slow cookers work. It’s a toss together, set-and-forget miracle soup for busy days.
But if you have the time to cook, you can just as easily cook this creamy vegan soup in a large pot and it will be ready to serve in around 40-minutes from start to finish. All in all, that’s a pretty quick dinner. And the flavors will be just as tasty.
How is this Easy Vegan Creamy Lentil and Spinach Soup recipe made? It’s very simple. Just:
Vegan lentil casserole cooking Instructions
Cooking vegan lentil casserole on a stove
- Heat olive oil in a large pot and add the leeks. Let the leeks cook until they begin to soften, before adding the garlic. Stir the ingredients together and allow the garlic to cook for 1-minute.
- Next, add the cooked and drained lentils, spinach and cherry tomatoes. Combine everything and leave it to cook for 1-2 minutes before adding all the seasoning.
- Finally, pour in the vegetable stock and coconut milk. Bring the soup to a boil before turning it down to a simmer. Leave the dish to simmer for 20-25 minutes.
- Taste test and add extra salt if needed. Garnish with a sprinkle of basil and serve.Enjoy
How to make lentil casserole – vegan and Slow Cook crockpot recipe
- Add all the ingredients to a crockpot and leave it to cook on medium heat for 3-4 hours. Add extra water if the soup has become too thick and season with extra salt if needed.
- Garnish with a sprinkle of basil and serve.Enjoy
How to remove lectins from lentils
Lectins are naturally occurring compounds found in many foods, including lentils. However, they are mostly concentrated in the outer coating of the lentil, which is removed during processing. Here are a few ways you can reduce the lectin content in lentils:
- Soak the lentils: Soaking lentils in water for several hours before cooking can help reduce the lectin content. Soaking for at least 12 hours can be effective.
- Boil the lentils: Boiling lentils can also help reduce the lectin content. Boil them for at least 10 minutes, then drain the water and cook them as usual.
- Ferment the lentils: Fermenting lentils can break down the lectins and make them easier to digest. This involves soaking the lentils in water with a starter culture, then letting them sit at room temperature for a few days.
- Peel the lentils: While it can be time-consuming, peeling the lentils can remove the outer coating that contains most of the lectins. This is not typically done in everyday cooking, but it can be useful for people who are sensitive to lectins.
It’s important to note that while these methods can help reduce the lectin content in lentils, they may also reduce some of the beneficial nutrients in the lentils. As a result, it’s important to balance reducing lectins with maintaining the nutrient value of the lentils. It’s also a good idea to speak with a healthcare professional or a registered dietitian if you have concerns about lectins in your diet or if you have a condition that may be impacted by lectins.
Lentil casserole vegan – Lentil stew recipe troubleshooting
How to thicken soup without flour
There are several ways to thicken soup without using flour. Here are some suggestions:
- Puree some of the soup: Use an immersion blender or transfer some of the soup to a blender, and blend until smooth. This will help thicken the soup by creating a thicker, creamier texture.
- Add vegetables: Adding starchy vegetables like potatoes, sweet potatoes, or butternut squash can help thicken the veggie broth soup naturally. Chop them into small pieces and add them to the soup during cooking.
- Use cornstarch: Cornstarch is a great alternative to flour for thickening soups. Mix a tablespoon of cornstarch with a small amount of cold water, then stir into the soup. Simmer for a few minutes until the soup thickens.
- Use arrowroot powder: Arrowroot powder is a natural thickener that works similarly to cornstarch. Mix a tablespoon of arrowroot powder with a small amount of cold water, then stir into the soup. Simmer for a few minutes until the soup thickens.
- Use pureed beans: Pureed beans can also help thicken soup, while adding a boost of protein and fiber. Blend a can of drained and rinsed beans with a cup of broth or water, then stir into the soup. Simmer for a few minutes until the soup thickens.
- Use coconut milk: Coconut milk is a great way to add creaminess and thicken soup without using flour. Add a can of coconut milk to the soup and simmer until it thickens.
- Use yogurt or sour cream: Adding a dollop of plain yogurt or sour cream to the soup can help thicken it while also adding a tangy flavor.
- Let it simmer: Sometimes, all a soup needs to thicken is time. Letting the soup simmer on low heat for a longer period of time can help the liquid evaporate and thicken naturally.
These are just a few ideas for thickening soup without using flour. You can also experiment with other thickeners like chia seeds, pureed nuts, or cashew cream for an extra creamy texture.
How to thicken soup without flour or cornstarch
There are several ways to thicken soup without using flour or cornstarch. One way is to use pureed vegetables such as potatoes, carrots, or squash. Simply cook them until they are soft, then blend them in a food processor or blender until they are smooth. Add the puree to your soup and stir well.
Another option is to use a roux made from equal parts butter and pureed cooked vegetables. Simply melt the butter in a saucepan, add the pureed vegetables, and cook for a few minutes. Then, add the mixture to your soup and stir well.
You can also use pureed beans or lentils to thicken your soup. Simply puree them in a blender or food processor until smooth, then add them to your soup and stir well.
Finally, you can try simmering your soup for a longer period of time to allow the liquid to reduce and thicken naturally. This method works best for soups that have a high water content.
What to serve with hearty Vegan Lentil stew
A side salad – serve your delicious hearty lentil stew with a leafy green salad like my vegan Greek Salad or my simple green salad with grapes.
Bread – add a piece of naan bread or focaccia to soak/scoop up all the best flavour of the delicious lentil sauce. Crusty bread is always a good option.
Fluffy coconut rice – steaming fluffy coconut rice is perfect to warm you up in those colder months.
Coucsous – a bowl of couscous is a quick side dish for an easy weeknight meal.
Mashed potatoes – creamy vegan mashed potatoes or vegan mashed sweet potatoes make a fantastic side dish with hearty vegan stew.
Topping ideas for favourite recipes lentil stew
Adding a delicious topping to your French lentil stew takes cozy meals to new levels of deliciousness.
Vegan cheese – a delicious topping of shredded vegan cheese like vegan mozzarella is always a delicious topping for French lentil stew.
Sauteed onions – sauteed onions is always a good idea.
Fresh herbs – garnish generously with fresh basil, fresh parsley, or fresh thyme to add extra flavors to your lentil dishes.
Coconut milk – drizzle coconut milk or soy milk in a swirly pattern on top of your lentil stew.
Diced tomatoes – Diced tomatoes is a tasty, juicy topping for any type of lentil stew.
Peppers – roasted bell pepper is a delicious savory topping idea for any vegan recipes.
FAQs – all your lentil stew questions answered
Lentil soup is not considered Keto because lentils are a high-carb legume that can be quite starchy. The Keto diet is a low-carb, high-fat diet, and lentils would not be considered a Keto-friendly food. However, there are many delicious Keto soup recipes available that use low-carb vegetables and healthy fats to create a satisfying and healthy meal.
There are several keto-friendly ingredients that you can use instead of lentils in soup. Some examples include:
Cauliflower rice: This low-carb vegetable can be used to thicken soups and add texture similar to lentils.
Chopped vegetables: You can add chopped low-carb vegetables like zucchini, celery, and carrots to your soup to give it a hearty texture and flavor.
Shirataki noodles: These are made from konjac root and are very low in carbs. They are a great substitute for noodles or other starchy ingredients in soup.
Chia seeds: These are a great source of healthy fats and can be used to thicken soups and give them a slightly nutty flavor.
These are just a few examples, but there are many other keto-friendly ingredients that you can use to substitute lentils in soup. Experiment with different flavors and textures to find the perfect combination for your tastes.
Lentil stew Nutrition and more FAQs
Yes, lentil casserole can be a healthy and nutritious dish as it is high in fiber, protein, and various vitamins and minerals. However, the nutritional value will depend on the ingredients used and the way it is prepared
Lentil casserole can last for up to four days in the fridge when stored in an airtight container.
Yes, lentil casserole can be frozen for up to three months in an airtight container or freezer bag.
Yes, you can substitute other beans like chickpeas or cannellini beans for lentils in a lentil casserole recipe. However, this may affect the flavor and texture of the dish.
Storing FAQs
Lentils typically last for a long time if stored properly. If they are stored in an airtight container in a cool, dry place, they can last for up to a year or even more. However, it’s always a good idea to check for any signs of spoilage before using them, such as a rancid smell or an unusual appearance.
Lentil soup can last in the fridge for about 3 to 4 days if stored in an airtight container. If you want to extend its shelf life, you can freeze it for up to 3 months. Just make sure to cool it down completely before storing it in the freezer. When you’re ready to eat it, simply thaw it in the fridge overnight and reheat it on the stove or in the microwave.
Freezing Lentil stew
Freezing lentil soup is quite simple. Here are the steps you can follow:
– Allow the soup to cool down to room temperature.
– Once the soup has cooled down, ladle it into a freezer-safe container. Leave some space on the top, as the soup will expand as it freezes.
– Seal the container tightly with a lid or plastic wrap to avoid freezer burn.
– Label the container with the date and contents.
– Place the container in the freezer.
That’s it! Your lentil soup will be ready to eat whenever you’re craving it. When you’re ready to eat it, simply thaw it in the fridge overnight and reheat it on the stove or in the microwave.
Mason jars are great for freezing soup because they are durable, reusable, and can withstand extreme temperatures. Here are the steps you can follow to freeze soup in mason jars:
– Allow the soup to cool down to room temperature.
– Once the soup has cooled down, ladle it into a clean, wide-mouthed mason jar. Leave about an inch of space at the top of the jar, as the soup will expand as it freezes.
– Wipe the rim of the jar with a clean cloth to remove any spills or drips. This will ensure a tight seal.
– Secure the lid onto the jar, but do not over-tighten it.
– Label the jar with the date and contents.
– Place the jar in the freezer, making sure it is on a flat surface.
– It’s important to note that you should never freeze soup in a regular-mouthed mason jar, as it may crack due to expansion. Wide-mouthed jars are designed to withstand freezing temperatures. Also, remember to leave some space at the top of the jar to prevent the glass from breaking. When you’re ready to eat the soup, simply thaw it in the fridge for a few hours before reheating it on the stove or in the microwave.
Pets and lentils
Dogs can eat lentils soup in moderation, but it is not recommended to feed them a lot of it. While lentils are generally considered safe for dogs, some dogs may have trouble digesting them, leading to gastrointestinal upset. Additionally, many lentil soup recipes may contain ingredients that are not safe for dogs to consume, such as onions or garlic. It is always best to consult with your veterinarian before introducing new foods to your dog’s diet.
Easy Creamy Lentil and Spinach Soup
Ingredients
- 1 15oz can Lentils Rinsed and drained
- 4 cloves Garlic Minced
- 2 15oz cans Coconut Milk
- 1 cup Vegetable Stock
- 1 tbsp Harissa or Hot Chili Sauce
- 2 Leeks Rinsed and sliced
- 1 cup Cherry Tomatoes
- ½ cup Olives
- 1 Red Bell Pepper Diced
- 1 cup Spinach Fresh or frozen
- 2 tbsp Tomato Paste
- 1 tbsp Dried Oregano
- 1 tbsp Italian Seasoning
- 1 tbsp Paprika
- Juice from 1 Lemon
- ½ tsp Salt more to taste if needed
Instructions
Cooking on a stove
- Heat olive oil in a large pot and add the leeks. Let the leeks cook until they begin to soften, before adding the garlic. Stir the ingredients together and allow the garlic to cook for 1-minute.
- Next, add the cooked and drained lentils, spinach and cherry tomatoes. Combine everything and leave it to cook for 1-2 minutes before adding all the seasoning.
- Finally, pour in the vegetable stock and coconut milk. Bring the soup to a boil before turning it down to a simmer. Leave the dish to simmer for 20-25 minutes.
- Taste test and add extra salt if needed. Garnish with a sprinkle of basil and serve.Enjoy
How to make lentil casserole – vegan and Slow Cook crockpot recipe
- Add all the ingredients to a crockpot and leave it to cook on medium heat for 3-4 hours.
- Add extra water if the soup has become too thick and season with extra salt if needed.Garnish with a sprinkle of basil and serve.Serve and Enjoy!
Notes
- Puree some of the soup: Use an immersion blender or transfer some of the soup to a blender, and blend until smooth. This will help thicken the soup by creating a thicker, creamier texture.
- Add vegetables: Adding starchy vegetables like potatoes, sweet potatoes, or butternut squash can help thicken the veggie broth soup naturally. Chop them into small pieces and add them to the soup during cooking.
- Use cornstarch: Cornstarch is a great alternative to flour for thickening soups. Mix a tablespoon of cornstarch with a small amount of cold water, then stir into the soup. Simmer for a few minutes until the soup thickens.
- Use arrowroot powder: Arrowroot powder is a natural thickener that works similarly to cornstarch. Mix a tablespoon of arrowroot powder with a small amount of cold water, then stir into the soup. Simmer for a few minutes until the soup thickens.
- Use pureed beans: Pureed beans can also help thicken soup, while adding a boost of protein and fiber. Blend a can of drained and rinsed beans with a cup of broth or water, then stir into the soup. Simmer for a few minutes until the soup thickens.
- Use coconut milk: Coconut milk is a great way to add creaminess and thicken soup without using flour. Add a can of coconut milk to the soup and simmer until it thickens.
- Use yogurt or sour cream: Adding a dollop of plain yogurt or sour cream to the soup can help thicken it while also adding a tangy flavor.
- Let it simmer: Sometimes, all a soup needs to thicken is time. Letting the soup simmer on low heat for a longer period of time can help the liquid evaporate and thicken naturally.
Recipe originally published October 6, 2021
Recipe updated July 15, 2023