I have been shopping around in my neighbourhood to see what cafes or restaurants sell vegan food. I am posting the few I have found. I have not gone into restaurants to eat and find out what vegan dishes they sell so I am very limited. Greggs has been advertising vegan sausage rolls. Subway has also been advertising vegan products. There are two camps- those in favour of veganism and those not in favour. Are you in favour or not?

This Spring Vegetable Minestrone Soup is an awesome way to use up your farmer’s market goodies! Comes together in about 30 minutes, uses just ONE POT and is jam packed with all the veggies. See the link below.

https://www.simplyquinoa.com/spring-vegetable-quinoa-minestrone/

This is a recipe I found on Facebook. Conoisseurus.veg claims that it ia a Mediterranesn dish, surprisingly delicious and very easy to make.

Ingredients

• 1 tablespoon olive oil.
• 1 medium onion, diced.
• 4 garlic cloves, minced.
• 1 tablespoon ground cumin.
• 1 teaspoon ground coriander.
• 1 1/2 cups dried red lentils.
• 5 cups vegetable broth.
• 1 (14 ounce) can diced tomatoes.

This soup was one of my favorite things to cook when I was in law school. It’s got so much going for it! For one thing, it’s a pretty cheap meal (and funds were low back then). For another, the quick throw-stuff-in-a-pot-and-let-it-simmer approach to cooking was perfect during exams time.

I wasn’t the only one that was a big fan of this soup back then. At some point a mouse moved into the kitchen of the house I was renting, residing somewhere beneath my oven. Whenever this soup was cooking, he’d pop his little head out of one of the burners that weren’t then being used and turn his nose up in the air, sniffing away.

I didn’t really mind. It was cute and I took it as a compliment. I did get a little nervous at times that I’d light a burner without realizing he was approaching, so I got in the habit of banging on the stove top to scare him away before lighting up, just in case.

We eventually did have to relocate the mouse and his family. I just wasn’t comfortable with the thought of them scampering all over my dishes and utensils while I wasn’t looking. I’m happy to say that we caught them all with humane traps and relocated them to Philadelphia’s Fairmount Park, where they (as far as I’m concerned) lived out the rest of their little mouse lives happily.

Why Red Lentils?

I love the flavor and texture of split red lentils, but they’ve also got the advantage of quicker cooking time compared to other types of lentils. About 20 minutes of simmer time is all it takes for these lentils to completely soften up and fall apart.

Make sure your red lentils are split. Usually the ones available at supermarkets are, but occasionally I come across some that aren’t. If your lentils aren’t split, they’ll take much longer to cook, and your soup will have a completely different consistency.

How to Make Red Lentil Soup

Start by sautéing some onions in olive oil. Give them a chance to soften up, and then add some garlic and spices. Sautéing the spices for a minute (but no longer!) brings out their flavors.

Finally, add some broth, tomatoes and your red lentils. Let everything simmer for a bit, until the lentils are soft. Add a squeeze of lemon juice. If you like your soup on the spicy side, stir in some harissa paste at the end.

FAQ & Tips for Making Perfect Mediterranean Red Lentil Soup

• Feel free to adjust the spices and seasonings to your liking. Use more harissa if you like extra kick, or leave it out if you’re not into heat at all.
• Is this soup gluten-free? It sure is!
• Leftovers of this soup keep very well for about 3 days in the fridge. The soup may thicken up a bit over time, but I personally like that! If you don’t, just thin it with a bit of broth or water.
• Can I make this soup with another type of lentil? Perhaps, as long as the lentils you use are split. If they’re not split, the tomatoes could prevent them from cooking fully.

Check out my video to see just how easy this soup is to make!

Like this recipe? If so, be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter. And please stop back and leave me a review and rating below if you make it!

5 from 2 votes Print

Mediterranean Red Lentil Soup

Super easy, healthy, and incredibly delicious, this cozy red lentil soup is seasoned with Mediterranean spices and a touch of harissa for some kick! This naturally vegan and gluten-free soup is perfect for chilly evenings.
Course Soup Cuisine American, Mediterranean Keyword red lentil soup, vegan soup Prep Time 10 minutes Cook Time 25 minutes Total Time 35 minutes Servings 6 Calories 235 kcal Author Alissa

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 4 garlic cloves, minced
• 1 tablespoon ground cumin
• 1 teaspoon ground coriander
• 1 1/2 cups dried red lentils
• 5 cups vegetable broth
• 1 (14 ounce) can diced tomatoes
• 2 tablespoons lemon juice, or to taste
• Harissa paste, to taste (optional)
• Fresh chopped cilantro or parsley, for serving

Instructions

1. Heat the olive oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until soft and translucent, about 5 minutes.
2. Add the garlic, cumin and coriander, and sauté for another minute, until the garlic becomes very fragrant.
3. Stir in the lentils, broth and tomatoes. 
4. Bring the liquid to a boil, lower the heat to a simmer, and allow to continue simmering, uncovered, until lentils are soft, about 20 minutes. Thin the soup with some water if it becomes too thick while simmering.
5. Stir in the lemon juice and harissa (if using). Season the soup with salt and pepper to taste.
6. Ladle into bowls and top with parsley and/or cilantro.

Nutrition FactsMediterranean Red Lentil Soup Amount Per Serving (1.25 cups) Calories 235 Calories from Fat 29 % Daily Value*Total Fat 3.2g 5% Saturated Fat 0.5g 3%Sodium 501mg 21%Potassium 642mg 18%Total Carbohydrates 33.8g 11% Dietary Fiber 15.8g 63% Sugars 6.5g Protein 13.4g 27% Calcium 4% Iron 25%* Percent Daily Values are based on a 2000 calorie diet.

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Filed Under: Entrees, Soups Tagged With: harissa, lentils, tomatoes

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Reader Interactions

Comments

1. Lauren saysJanuary 6, 2014 at 1:43 PMThis looks absolutely amazing! All I have to do is find someplace that carries Harissa..Reply
   • Alissa Saenz saysJanuary 6, 2014 at 5:32 PMThank you! This is fantastic with harissa, but if you have a hard time finding it you could sub your favorite hot sauce. I’ve also seen a few recipes online for DIY harissa, but haven’t tried myself yet so I can’t say if they’re any good. Enjoy!!Reply
2. Diane saysJuly 23, 2016 at 12:59 PMI absolutely love the mouse story. We are the same in our house. We have cats who catch the mice, bring them to us and we then take them out to our shed and release them. A few days/weeks later the story repeats. Our son has suggested marking these little guys so we can tell if they are repeats or just new kids on the block looking for a warm,dry home. I have long been a fan of your recipes and life values. Thanks for all the delicious recipes and heart warming life style.Reply
   • Alissa Saenz saysJuly 25, 2016 at 8:58 PMOh wow, that’s great that they’re okay and you’re still able to release them! I have cats too, and I was always so nervous that they’d catch the mice. They only ever got one though – it was a baby and I found them staring it down in the dining room, I think to scared to move. He was totally fine, and I took him to the park just like the others. 🙂Reply
3. Lisa Kelly saysNovember 18, 2016 at 1:50 AMThis soup is AMAZING ! I have made this 2 times in the past. Tonight I am making a double batch and freezing some. It is one of my family’s favorite soups. The Harissa adds so much to it.Reply
   • Alissa Saenz saysNovember 18, 2016 at 8:59 AMI’m so glad you’re enjoying it! This one is an old favorite of mine. 🙂Reply
4. Kimberly saysJanuary 7, 2017 at 6:58 PMDelicious! Made it for supper… the kids loved it, too, sans harissa.Reply
   • Alissa Saenz saysJanuary 8, 2017 at 10:39 PMWonderful! Glad you all enjoyed it!!Reply
5. Linda saysFebruary 22, 2019 at 4:45 AM I loved your little mouse story – once I had a mother possum with two babies on her back living underneath my stove. I tried every means of catching them to reloicate – I was living next vto a river – no luck. Then my dad said “do you really think she WANTS to live under your stove?? (well yes in some ways because she used to eat all my sweet potatoes and apples !!) – he told me to open the doors & leave for a while – sure enough she left and moved into a tree near the river. Also thankyou so much for your fabulous recipes – I love them xx 🙂Reply
   • Alissa Saenz saysFebruary 24, 2019 at 4:21 PMOh my gosh, that’s crazy! Smart of your dad though and I’m glad it all worked out! I’m glad you enjoyed my story and are enjoying the recipes. Thanks so much Linda!!Reply
6. Laurie Sporn saysFebruary 24, 2019 at 5:44 PM Honestly, I was not expecting much….so few ingredients…wasn’t sure how it would taste. It was sooo good! I put about 2 t harissa and it added just enough kick. Will make this again! Bonus, by husband is on WW and I think that this is 0 points!!Reply
   • Alissa Saenz saysMarch 3, 2019 at 5:14 PMI’m so glad you enjoyed it! Thanks Laurie!Reply

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Welcome to Connoisseurus Veg! I love creativity in the kitchen and veganizing everything I make.Click here to read about Alissa →Search this website

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I have been looking for Vegan recipes and I do hope that they are properly vegan and not mixed with some food meat additives. This one says it is vegan and GF which I take to mean Gluten Free. I am not sure why the description has been marked through.

PAD THAI ZUCCHINI NOODLES with quinoa, peanuts and a dreamy peanut butter sauce! This can be served as a salad OR you can heat it up! (it’s also vegan + GF) 😋

Recipe –> http://www.simplyquinoa.com/pad-thai-zucchini-noodle-quino…

Coming back to London I am inundated with lots of new words and new ideas. I had never heard of veganism. I know vegetarian and organic but Veganism?? I decided to go and look this up in Wikipedia although I am not sure that what I read will be truly accurate. I have copied and pasted their definition of Veganism. Here we go Harry!!!

Veganism is the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals.^[b] A follower of the diet or the philosophy is known as a vegan (/ˈviːɡən/VEE-gən).^[c]

The Oxford Dictionary is more concise. This is their version:

A person who does not eat or use animal products.

I will take photos of places that claim to sell vegan food. I am not making a claim for veganism. I am just curious as to the concept of veganism. I hope that you are going to follow me in my journey of discovery.

I am not a medical doctor nor am in any way connected to medecine but I have a great interest in things that are connected to health so I am going to post anything which I have read or take photos of interesting ‘healthy’ food. I hope that you enjoy my posts and photos.

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton