Description
This creamy broccoli and red lentil soup is a simple, flavorful, and nutritious dish that blends tender broccoli florets with protein-packed red lentils. The soup is lightly spiced with red pepper flakes and garlic, and can be enriched with coconut milk for added creaminess while maintaining a vibrant color and delicate flavor. Perfect for a warm, comforting meal, it is naturally vegan and provides a great way to enjoy wholesome vegetables and legumes in one bowl.
Ingredients
Main Ingredients
- 1 tablespoon olive oil or 1/4 cup water
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1/4 teaspoon red pepper flakes
- 1 cup red lentils
- 2 – 3 large heads broccoli (about 1 1/2 lbs.), cut into florets (stalks chopped ok too)
- 6 – 7 cups low-sodium vegetable broth (or water + broth combo)
- 1 can low-fat coconut milk (optional)
- Mineral salt, to taste
Garnish (Optional)
- Mustard seeds, crushed (black preferred)
- 1 – 2 scallions, sliced
- Slivered almonds
- Croutons (vegan preferred)
Instructions
- Saute: In a large dutch oven or stock pot, heat the olive oil or water over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Then stir in the minced garlic and red pepper flakes, cooking for another minute or until fragrant.
- Simmer: Add the red lentils, broccoli florets, vegetable broth (or water and broth combination), and the optional coconut milk to the pot. Use the back of a fork or spoon to press the broccoli down to ensure it is mostly covered by the liquid. Bring the mixture to a boil, then cover the pot with a lid, reduce the heat to low, and simmer for 15 to 20 minutes until the lentils are tender and the broccoli is soft. Season the soup with mineral salt and pepper to taste.
- Puree: Use an immersion blender directly in the pot to blend the soup until it reaches your desired creamy consistency. Alternatively, allow the soup to cool slightly, then transfer to a food processor or blender in batches to puree. This method may require two batches to complete.
- Serve: Ladle the creamy soup into bowls and garnish with crushed mustard seeds, sliced scallions, and slivered almonds. It pairs wonderfully with homemade artisan bread or biscuits. Optionally, add a squeeze of fresh lemon juice to brighten the flavor before serving.
Notes
- Frozen broccoli can be substituted for fresh broccoli.
- If using pre-cut packaged broccoli, use about 1 1/2 to 2 pounds or 8-10 cups. Some broccoli may float initially but will soften and settle during cooking. You can push it down halfway through cooking if needed.
- If adding a whole can of coconut milk, start with the lower end of the liquid amount and add more as needed.
- If vegetable broth or fresh onion/garlic are not available, 1 teaspoon each of onion powder and/or garlic powder can be used instead.
- Add herbs such as thyme, herbes de Provence, or Italian seasoning (1/2 to 1 teaspoon) while simmering for additional flavor.
- For a cheesy, umami flavor, stir in 2 to 4 tablespoons of nutritional yeast.
- While red lentils are preferred, green or brown lentils can be used but require a longer simmer time of 30-35 minutes and may produce a muddier soup color.
- You can use full-fat or light coconut milk, or substitute with up to 1 cup of unsweetened almond milk for a lighter soup.
- Leftover soup can be stored in the refrigerator up to 5 days or frozen for 2-3 months. Reheat gently on stove or microwave.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Entree, Soup
- Method: Stovetop, Simmering
- Cuisine: American
