Vegan French Lentil Soup with Cashew Cream and Greens Recipe
This vibrant and nourishing French Lentil Soup is a wholesome vegan recipe rich in flavors and textures. Combining hearty lentils, fresh vegetables, aromatic spices, and a creamy cashew base, it offers a comforting and satisfying meal perfect for any season. The soup is easy to prepare on the stovetop and packed with nutrients, making it a fantastic choice for a healthy, plant-based diet.
- Prep Time: 20 minutes (including cashew soaking time not active hands-on)
- Cook Time: 36 minutes
- Total Time: 56 minutes
- Yield: 4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: French
- Diet: Vegan
Ingredients
Cashew Cream
- 1/2 cup raw cashews, or 1/4 cup plus 2 tablespoons (90 mL) raw sunflower seeds (125 mL)
- 2 cups water (500 mL)
Soup
- 2 tablespoons extra-virgin olive oil (optional, use broth for oil free) (30 mL)
- 1 large yellow or sweet onion, diced, or 2 leeks, cleaned and thinly sliced (about 2 cups/500 mL)
- 4 large cloves garlic, minced (2 tablespoons/30 mL)
- 1 to 1 1/2 teaspoons fine sea salt, to taste, plus a couple pinches (5 to 7 mL)
- 2 medium carrots, diced (1 heaping cup/275 mL)
- 2 stalks celery, diced (3/4 cup/175 mL)
- 2 teaspoons ground cumin
- 1 1/2 teaspoons dried thyme (7 mL)
- 1 teaspoon ground turmeric (5 mL)
- 1 can diced tomatoes, with juices (14-ounce/398 mL)
- 3/4 cup uncooked French green lentils, picked over and rinsed (175 mL)
- 4 cups veggie broth, low sodium (1 L)
- 3 cups stemmed and chopped Swiss chard or kale leaves (750 mL)
- Freshly ground black pepper, to taste
- 1 to 2 teaspoons vinegar, to taste (5 to 10 mL)
Instructions
- Soak Cashews: Put the cashews in a bowl and cover with a couple of inches of water. Soak for 1 to 2 hours or overnight. For a quick-soak method, cover with boiling water and soak for 30 to 60 minutes. Drain and rinse.
- Make Cashew Cream: Transfer the soaked cashews to a high-speed blender along with 1/2 cup (125 mL) of the soaking water. Blend on high until super smooth and creamy in texture. Set the cashew cream aside for later use.
- Sauté Aromatics: In a large Dutch oven, heat the olive oil (or use broth for oil-free version) over medium heat. Stir in the diced onion, minced garlic, and a couple pinches of salt. Sauté until the onion is softened and translucent, about 4 to 6 minutes.
- Add Vegetables and Spices: Stir in the diced carrots and celery, cooking for a few more minutes until slightly tender. Then add the ground cumin, dried thyme, and turmeric, stirring well to combine all the flavors.
- Add Base Ingredients and Simmer: Pour in the canned diced tomatoes with their juices, rinsed lentils, vegetable broth, and remaining soaking water. Increase heat to high and bring the mixture to a low boil. Then reduce heat to medium and simmer uncovered for 30 to 35 minutes, or until the lentils are tender.
- Finish the Soup: Stir in the cashew cream and chopped Swiss chard or kale. Season with additional salt, freshly ground black pepper, and 1 to 2 teaspoons of vinegar to taste. Add vinegar gradually and taste as it adds brightness but can quickly overpower the soup.
- Wilt Greens and Serve: Cook for a couple more minutes over low-medium heat until the greens are wilted. Then the soup is ready to serve hot.
- Storage Tips: Store any leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for 1 to 2 months. The soup will thicken when refrigerated; thin it with broth when reheating, or serve it thick alongside crusty bread.
Notes
- This soup can be made oil-free by substituting the olive oil with additional vegetable broth.
- Soaking the cashews overnight yields the creamiest cashew cream, but quick soak is a good alternative.
- Adjust vinegar quantity carefully to enhance brightness without overpowering the soup.
- Use Swiss chard or kale according to preference; remove tough stems for best texture.
- Reheat gently to preserve the fresh flavors and texture of the greens.
- Adding crusty bread pairs wonderfully with this hearty soup for a complete meal.
