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

Coconut Chickpea Curry Soup

A tummy warming winter soup.

The weather is getting colder and for me that generally means one thing… its soup season!!!

I LOVE soups and my winters are always filled with yummy nutritious, tummy warming bowls.

This recipe was inspired by a craving for a hearty bowl of turmeric cauliflower, but with a twist! There is plenty to rave about in this recipe with heaps of vegetables, a great source of protein and also a source of fats!

I hope you like this one as much I do and if you make it for yourself at home, be sure to upload a photo and share it with me through my instagram at @stephsanzaro ❤

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Coconut Chickpea Curry Soup:

Recommendations:

Every vegetable stock is different, so before you add salt… make sure you taste the soup as it might be salty enough already. You might also want to double the amount of cumin if you want a stronger flavour in the soup.

What you will need:

Soup pot/large soup pan. Knives, measuring utensils, wooden spoon, chopping board.

Time: 1hr
Serves 5

Ingredients:

1 Brown Onion diced
1 tbs of Minced Garlic
1 tbsp Coconut Oil (15ml)
3 medium Carrots diced
1 Zucchini diced
1 Cauliflower crumbled
1/2 bunch of Celery diced
2 cups of sliced Kale (spine removed first)
4 Bay Leaves
2L of Vegetable Stock (follow instructions on packet)
2 tsp of Curry Powder
2 tsp of ground Coriander
2 tsp of ground Cumin
2 tsp of Turmeric
1/2 cup of Coconut Milk
2 tins of Organic Chickpeas
Pink Salt
Pepper

Method:

  1. Begin by first chopping and dicing all the vegetables.
  2. In a soup pot or very large pan, heat the coconut oil on medium heat and sauté the onion and the garlic until softened. Turn the heat to low.
  3. Next add in the carrot, bay leaves and the celery and stir. Cover and cook for 5 minutes stirring occasionally.
  4. Add in all of the spices and stir, cooking for 1 minute.
  5. Next add in the zucchini and the cauliflower, followed by the stock. You may need to add more water and stock to cover the vegetables.
  6. Bring to a simmer and cook for 20 minutes, cover the pot 3/4 of the way closed.
  7. Stir occasionally.
  8. After the 20 minutes is up, add in the kale, chickpeas and the coconut milk.
  9. Cook for a further 20 minutes.
  10. Add in salt and pepper to taste.
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Happy cooking lovely’s,

Steph xx