There’s nothing quite like a warm bowl of French Lentil Soup to nourish the body and soul. This cozy, plant-based stew is rich in protein, loaded with hearty vegetables, and made luxuriously creamy with blended cashews. With hints of cumin, thyme, and turmeric, it’s full of warm, earthy flavors that make every bite satisfying. Perfect for meal prep, this soup is not only delicious but also packed with nutrients that support overall health. Whether you’re looking for a comforting weeknight dinner or a meal to impress guests, this lentil stew is a flavorful and nutritious choice. Serve it with a slice of crusty bread or enjoy it as is it’s a bowl of pure goodness!
Full Recipe:
Ingredients:
- ½ cup raw cashews (soaked for 2 hours, then drained)
- 1 yellow or sweet onion, chopped
- 3 cloves garlic, minced
- 2 large carrots, diced
- 2 celery stalks, diced
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- ½ teaspoon ground turmeric
- 1 can (14 oz) diced tomatoes
- 1 ½ cups French green lentils, rinsed
- 6 cups vegetable broth
- 2 cups Swiss chard or kale, chopped
- 1 tablespoon white wine vinegar
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon black pepper
- 1 teaspoon sea salt
Directions:
- In a blender, blend the soaked cashews with ½ cup of water until smooth and creamy. Set aside.
- Heat olive oil in a large pot over medium heat. Add onion and garlic, and sauté for 3-4 minutes until softened.
- Stir in carrots, celery, cumin, thyme, and turmeric. Cook for another 5 minutes until vegetables begin to soften.
- Pour in the diced tomatoes (with juice) and the lentils. Stir well.
- Add the vegetable broth, bring to a boil, then reduce heat and let it simmer for 30-35 minutes, or until lentils are tender.
- Stir in the cashew cream, Swiss chard (or kale), white wine vinegar, salt, and black pepper. Simmer for an additional 5 minutes.
- Adjust seasonings to taste, then serve hot with fresh bread or over rice.
Prep Time: 15 minutes | Cooking Time: 40 minutes | Total Time: 55 minutes
Kcal: 320 kcal | Servings: 4 servings
A Brief History of Lentil Soup
Lentil soup has a long history that dates back to ancient civilizations. Lentils are one of the oldest cultivated crops, with evidence of their consumption found in archaeological sites dating as far back as 9,000 BCE in the Middle East. Due to their affordability, long shelf life, and high nutritional value, lentils quickly became a dietary staple in many regions, including France, India, the Mediterranean, and North Africa.
In France, lentils particularly French green lentils (Lentilles du Puy) are highly prized for their earthy flavor and firm texture. Unlike other lentil varieties, French lentils hold their shape well when cooked, making them an excellent choice for soups and stews. Over time, French cuisine has incorporated lentils into hearty dishes, often pairing them with aromatic herbs, root vegetables, and broths to create comforting, wholesome meals.
Today, lentil soup is enjoyed worldwide and has been adapted to various dietary preferences, including vegan and gluten-free variations. This French Lentil Soup pays homage to the traditional flavors while using modern, plant-based ingredients to create a rich and satisfying dish.
Why This Vegan Lentil Soup is So Nutritious
One of the biggest reasons to love this soup is its nutritional powerhouse of ingredients. Each component offers incredible health benefits, making this dish both delicious and functional for maintaining a healthy lifestyle.
1. Plant-Based Protein and Fiber
Lentils are an excellent source of plant-based protein, making them a staple ingredient for vegans and vegetarians. A single cup of cooked lentils provides about 18 grams of protein and is also packed with fiber, iron, and folate. Fiber is essential for digestive health, helping to promote regularity and support gut health by feeding beneficial gut bacteria.
2. Anti-Inflammatory Ingredients
This soup includes turmeric, garlic, and extra-virgin olive oil, all of which have anti-inflammatory properties. Turmeric contains curcumin, a powerful antioxidant that helps reduce inflammation and supports overall well-being. Garlic is known for its immune-boosting properties, while olive oil provides healthy monounsaturated fats that promote heart health.
3. Heart-Healthy Nutrients
French green lentils are an excellent source of magnesium and potassium, both of which are essential for maintaining heart health. These nutrients help regulate blood pressure and reduce the risk of cardiovascular diseases. The inclusion of vegetables such as carrots, celery, and leafy greens adds even more heart-friendly vitamins and minerals.
4. Dairy-Free Creaminess with Cashews
Unlike traditional creamy soups that rely on dairy, this recipe uses blended cashews to achieve a rich and velvety texture. Cashews not only add creaminess but also provide healthy fats, protein, and minerals like zinc and copper, which are essential for immune function and skin health.
How to Customize This Lentil Soup
One of the best aspects of this French Lentil Soup is how versatile it is. You can modify it based on your dietary preferences, ingredient availability, or personal taste.
1. Swap the Lentils
While French green lentils are preferred for their firm texture and earthy taste, you can substitute them with brown lentils for a softer consistency. If you prefer a creamier texture, try red lentils, which break down more easily during cooking.
2. Add More Vegetables
Feel free to incorporate other vegetables into the soup to boost its nutrient content. Some great additions include:
- Sweet potatoes for a slightly sweeter, heartier soup
- Bell peppers for a bit of color and extra vitamin C
- Zucchini or mushrooms for a more umami-rich flavor
3. Enhance the Flavor
This recipe is already bursting with flavor, but you can always enhance it further with additional spices and herbs:
- A dash of smoked paprika for a subtle smoky flavor
- A teaspoon of coriander for a citrusy, floral note
- A sprinkle of red pepper flakes for a bit of heat
4. Make It Even Creamier
If you love an extra creamy texture, you can blend a portion of the soup using an immersion blender before stirring in the cashew cream. This will give it a silky consistency while still maintaining some hearty lentil and veggie chunks.
Serving Suggestions
This French Lentil Soup is incredibly satisfying on its own, but it pairs well with various sides to create a more complete meal. Here are some delicious serving ideas:
- Crusty Bread – A warm slice of sourdough or a rustic baguette is perfect for soaking up the creamy broth.
- Steamed Rice or Quinoa – Serve the soup over a bed of rice or quinoa for added texture and protein.
- Vegan Parmesan or Nutritional Yeast – Sprinkle some on top for a cheesy, umami-rich finish.
- Fresh Herbs – Garnish with fresh parsley, cilantro, or basil for a burst of freshness.
Why You Should Try This Vegan Lentil Soup
If you’re looking for a comforting, hearty, and nutritious meal that is easy to prepare, this French Lentil Soup is the perfect choice. It’s:
✅ 100% plant-based and dairy-free
✅ Rich in protein, fiber, and essential nutrients
✅ Easy to make in one pot
✅ Meal-prep friendly and freezer-friendly
✅ Perfect for all seasons
This soup is a great example of how simple, wholesome ingredients can come together to create a flavorful and nourishing dish. Whether you’re cooking for yourself, your family, or a gathering, this vegan lentil stew will leave everyone feeling full and satisfied.
Conclusion:
Incorporating plant-based soups like this French Lentil Soup into your diet is an excellent way to boost your health while enjoying delicious, home-cooked meals. With its rich flavors, creamy texture, and nutrient-dense ingredients, this dish proves that healthy eating doesn’t have to be boring.
This recipe is more than just a soup it’s a warm, comforting embrace in a bowl. Whether you’re making it for a cozy dinner, meal prepping for the week, or impressing guests with a wholesome dish, this lentil soup is sure to become a favorite. Give it a try and experience the magic of French lentils and vibrant spices coming together in one delicious, hearty meal!
