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–+ servings
French Lentil Soup

Hearty French Lentil Soup Perfect for Cozy Nights

This hearty French Lentil Soup combines creamy cashew goodness with protein-rich lentils and colorful veggies for a nourishing, warming dish.
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Prep Time 20 minutes
Cook Time 40 minutes
Soaking Time 2 hours
Total Time 3 hours
Servings: 4 bowls
Course: Soups
Cuisine: French
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cashew Cream
  • 1 cup raw cashews or sunflower seeds for nut allergies
  • water adjust as needed to blend into a smooth cream
For the Soup Base
  • 2 tablespoons extra-virgin olive oil or vegetable broth for oil-free
  • 1 yellow onion or leeks
  • 3 cloves garlic freshly minced for best flavor
  • 1 teaspoon fine sea salt adjust to taste
For the Vegetables
  • 2 carrots diced
  • 2 celery stalks diced
  • 1 can diced tomatoes with juices
  • 2 cups Swiss chard or kale, chopped
For the Spices
  • 1 teaspoon ground cumin or coriander for a milder flavor
  • 1 teaspoon dried thyme or fresh if available
  • 1 teaspoon ground turmeric or fresh if available
  • freshly ground black pepper to taste
  • 1 tablespoon white wine vinegar or lemon juice
For the Protein
  • 1 cup French green lentils rinsed
  • 4 cups low-sodium veggie broth or water for a milder taste

Equipment

  • blender
  • large Dutch oven

Method
 

Step-by-Step Instructions for Creamy Vegan French Lentil Soup
  1. Soak 1 cup of raw cashews in water for 1-2 hours. Drain, add to blender with a little water, and blend until smooth. Set aside.
  2. In a large Dutch oven, heat 2 tablespoons of extra-virgin olive oil over medium heat. Add 1 diced yellow onion and 3 minced garlic cloves. Sauté for 4-6 minutes until translucent.
  3. Add 2 diced carrots, 2 diced celery stalks, 1 teaspoon of ground cumin, 1 teaspoon of dried thyme, and 1 teaspoon of ground turmeric. Cook for 2-3 minutes.
  4. Add 1 can of diced tomatoes, 1 cup of French green lentils, and 4 cups of low-sodium veggie broth. Stir well and bring to a low boil, then simmer for 30-35 minutes.
  5. Fold in the cashew cream and 2 cups of chopped Swiss chard. Season with salt, pepper, and a splash of vinegar. Cook for an additional 5-7 minutes.
  6. Ladle the soup into bowls and serve hot, optionally with crusty whole grain bread.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 40gProtein: 12gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 6gVitamin A: 800IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Store leftovers in an airtight container for up to 5 days. Freeze in portions for 1-2 months. Reheat on the stovetop, adding broth if needed for consistency.

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