French Lentil Soup (Vegan)

4.55 from 37 votes

There is nothing like a nourishing bowl of French lentil soup on a cool day. I use French green lentils, cashew cream, and vegetables to simmer into a comforting meal that is creamy, satisfying, and ready in just under an hour.

Prep Time20

Cook Time36

Total Time56

Course: Main Course

Cuisine: French

Diet: Gluten Free, Vegan, Vegetarian

Servings:

Calories: 343kcal

Author: Anjali Shah

Ingredients

1/2 cup raw cashews, or 1/4 cup plus 2 tablespoons (90 mL) raw sunflower seeds (125 mL)
2 cups water (500 mL)
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 minced)
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 of 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
1 to 2 teaspoons white wine vinegar , to taste (5 to 10 mL)

US Customary - Metric

Instructions

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.
Transfer the cashews to a high-speed blender along with 1/2 cup (125 mL) of the water. Blend on high until super smooth and creamy in texture. Set the cashew cream aside.
In a large Dutch oven, heat the oil (or use broth for oil free) over medium heat. Stir in the onion, garlic, and a couple pinches of salt, and sauté until the onion is softened, 4 to 6 minutes.
Stir in the carrots and celery, and cook for another few minutes or so. Stir in the cumin, thyme, and turmeric until combined.
Add the diced tomatoes with their juices, lentils, broth, and remaining water. Increase the heat to high and bring to a low boil. Reduce the heat to medium and simmer, uncovered, for 30 to 35 minutes, until the lentils are tender.
Stir in the cashew cream and chard. Add salt, pepper, and vinegar to taste. (The vinegar’s role is to add a little bit of brightness to the soup; add a bit at a time and keep tasting, as it can quickly overwhelm.)
Cook for a couple of minutes over low-medium heat, until the chard is wilted, and then serve.
This stew will keep in an airtight container in the fridge for up to 5 days, or you can freeze it for 1 to 2 months (always let it cool completely before storing). The stew will thicken after sitting in the fridge; you can thin it out with a bit of broth when you reheat it, if desired, or simply serve it thick with some crusty bread.

Notes

My #1 Secret Tip for this French lentil soup recipe is to blend the cashew cream until it is completely smooth before adding it to the pot. A silky cream melts right into the broth, giving the soup a rich, velvety texture without grainy little bits of cashew floating around. If I am working with a blender that is not particularly powerful, I soak the cashews longer so the final soup stays creamy.
Rinse the lentils: I always rinse the lentils and quickly look through them before cooking. It only takes a minute or two, but it saves me from biting into a tiny pebble or cooking with dusty lentils.
Saute the spices: After the carrots and celery go in, I give the cumin, thyme, and turmeric a minute in the pot before adding the liquids. This helps the spices bloom and gives the broth a more full-bodied flavor.
Go nut-free: Instead of cashew cream, I use sunflower seed cream, which works really well and is perfect for anyone with a tree nut allergy.
Add vinegar last: I never stir the vinegar in too early. A small bit right at the end keeps the flavor fresh instead of flat. Adding it early will cook away most of the acidic brightness needed to add dimension.
Chop greens small: I like chopping the Swiss chard or kale into bite-sized pieces so they soften quickly and distribute well through the soup, without any large, awkward strips that can be difficult to eat.

Nutrition