Healthy Vegan Italian Lentil Soup

A very hearty, chunky Italian lentil soup. Vegan, gluten free, sugar free and dairy free. And of course, PCOS friendly!

Its officially winter and soups are back in season!

I can’t say I’m unhappy about it one little bit! 🙂
There is nothing better than rugging up under a blanket with a mug of tea and a big bowl of hearty soup and ya fav chick flick!

This recipe I really tried to replicate the flavours of a nice and chunky Minestrone. There are loads of Italian flavours in there that really remind me of my childhood. Coming from an Italian background, my Nonna used to make soups and pasta sauces for me all the time… those were the good old days!

However since going vegan… there have been no cooked meals (haha)! Maybe its the fact they put meat and cheese in everything??? POSSIBLY, who knows!

Well not in this recipe there isn’t!!!
This is completely vegan, gluten free, refined sugar free, healthy and delicious! 

Fun fact for you???
Traditionally pasta sauces and tomato based soups etc add in SUGAR to balance out the saltiness! How CHEEKY! But don’t worry this soup is completely sugar free! 🙂

If you happen to make or like this recipe, please feel free to contact me through my Instagram as I love seeing your foodie pics! 🙂

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HEALTHY VEGAN LENTIL SOUP

What you will need:

A large soup pot or large pan. Knives, chopping board, measuring utensils. Small grater.

Ingredients:

1 Tbs Olive Oil
1 Tbs of Garlic
1 Brown Onion, diced
1/2 Bunch of Celery, diced
4 small Carrots, diced
1 large Zucchini, diced
2 Tomatoes, diced
3 cups of Silverbeet, roughly chopped
3 Tsp of Oregano
2 Tsp of Basil
2 Tsp of Thyme
4 Bay Leaves
2L of Vegetable Stock
2 tins of Organic Brown Lentils, drained and rinsed well
2 tins of Organic Diced Tomatoes
Salt
Pepper

Vegan ‘parmesan’

5 Macadamias, finely grated
2 Tbs of Nutritional yeast

Method:

  1. Begin by chopping and preparing all of the vegetables.
  2. Heat a large soup pot or pan with the oil. Add in the garlic and the onion and sauté until softened and golden, on a medium heat.
  3. Next add in the bay leaves, the carrot and the celery and stir well. Cover, cooking for 5 minutes. Stir occasionally.
  4. Add in all of the spices, the zucchini, the tomato, the 2 tins of diced tomatoes and the stock and stir well.
  5. Bring to a boil, then turn the heat down to a simmer. Cover 3/4 of the way. Cook for 20 minutes.
  6. Drain the lentils and rinse them very thoroughly.
  7. After the 20 minutes, add in the silverbeet and the 2 tins of lentils. Stir.
  8. Cook for a further 30 minutes, slightly covered.
  9. Grate the macadamias finely and add to a small bowl, add the nutritional yeast. This will be the ‘parmesan’ to serve with after.
  10. Once the 30 minutes is up, season the soup well with salt and pepper and remove the bay leaves.
  11. Remove from heat and serve.

Serves: 6

Tips:

My vegetable stock was very weak, so I ended up adding quite a bit of salt and pepper to my soup. Just test yours before you add any more salt, as most stocks very in salt content and might be over powering! 🙂

You can serve it into containers and use it for meal prep for the week. It can also be frozen!

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And there you have it, my very chunky, very Italian, LENTIL SOUP!

Happy cooking lovely’s,

Steph xx

Vegan Lentil Bolognese with Macadamia Hemp ‘Parmesan’

A quick and easy meal packed with plant based protein!

Lentil bolognese…

I never thought I would get addicted to this, but I totally have!

I have been making this meal every single week as meal prep. It serves 6 small serves or 4 larger serves which is plenty to get you through lunches for the week 🙂

My greatest TIP is to not cook the zucchini noodles!!! I repeat DO NOT COOK ZUCCHINI!
When you go to grab a serve from the fridge, place it in the microwave for 2-3 minutes and that will cook it perfectly for you!

To add in some healthy fats to this recipe I made a quick ‘parmesan’ which gives you your fats for this meal!

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Lentil Bolognese

What you will need:

A fry pan, wooden spoon, zucchini spiraler, chopping essentials.

Ingredients:

1 tin of Organic Brown Lentils
1 tin of Organic Diced Tomatoes
1 Brown Onion finely diced
1 tsp of Garlic minced
4 tbs of Tomato Paste
2 Tomatoes diced
2 Carrots grated
1 cup of Mushrooms
2 cups of Spinach roughly chopped
1 tsp of dried Basil
1 tsp of dried Oregano
1 tsp of dried Thyme
3 large Zucchinis (1kg)
Salt
Pepper

Method:

  1. Heat 1 tsp of the olive oil in a pan on medium heat. Add in the garlic and the onion and sauté until soft.
  2. Add in the grated carrot and mushrooms, stirring well. Cook for 5 minutes or until soft.
  3. Add in the tin of lentils, tomato paste, tin of tomatoes and the fresh tomatoes. Stir.
  4. Next add all of the dried herbs and stir and cover.
  5. Let the bolognese simmer on a low heat so it begins to reduce and it begins to thicken. Stir frequently.
  6. Whilst the bolognese is cooking, spiralise the zucchinis into ‘pasta’.
  7. After 15-20 minutes the bolognese will be reduced. Add in the chopped spinach and stir.
  8. Remove from the heat and season with salt and pepper.

Serves 6 smaller meals

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Macadamia Hemp ‘Parmesan’

Ingredients:

3 tbs of Hemp seeds
3 tbs of Nutritional Yeast
4 Macadamias grated

Method:

  1. Grate the macadamias on the smallest grating setting, to look like parmesan.
  2. Add the hemp seeds and nutritional yeast together in a bowl and then add the macadamias, stir.
  3. Serve on top of lentil bolognese.

The nutritional yeast is what gives it that ‘cheesey’ flavour 🙂

Happy cooking lovely’s

Steph xx