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Comforting Beet Lentil Soup

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This beet lentil soup is a hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens! Throw in the perfect blend of delicious spices and you have one healthy, filling, delicious, easy, and comforting meal ready for a Winter’s Eve.

 A hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens! Throw in the perfect blend of delicious spices and you have one healthy, filling, delicious, easy, and comforting meal ready for a Winter's eve. #beetsoup #wintersoup #lentilsoup #peasoup #comfortfood #glutenfreevegan

I’ve definitely been on a soup kick lately. In fact, I’ve created so many lately that I had a very hard time choosing which one to post! But when it came time to choose, this Warming Beet, Pea, and Lentil Winter Soup kept popping up saying “me, me!”, so here she is!

 A hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens! Throw in the perfect blend of delicious spices and you have one healthy, filling, delicious, easy, and comforting meal ready for a Winter's eve. #beetsoup #wintersoup #lentilsoup #peasoup #comfortfood #glutenfreevegan

💜 Why You Will Love This Recipe

  • This is a rich soup. A medicinal-like soup. So healthy and so nourishing.
  • You instantly feel better all the way around as you head back for seconds. That kind of soup.
  • The flavor profile is complex. Filled to the brim with nutrient-dense veggies and spices like oregano, celery seed, cumin, and turmeric…all balanced with a bit of salt and a bit of sweetness. 
  • Optionally topped with a handful of shredded parmesan or nutritional yeast – you have yourself a very healthy and delicious meal that is big on personality to boot!

I can’t wait to hear just how much you like it, too!

 A hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens! Throw in the perfect blend of delicious spices and you have one healthy, filling, delicious, easy, and comforting meal ready for a Winter's eve. #beetsoup #wintersoup #lentilsoup #peasoup #comfortfood #glutenfreevegan

🗒️ Ingredients and Substitutes

Brown Lentils: The heart of this recipe. Brown lentils are packed with protein and fiber, and they provide a satisfying base. If you’re exploring alternatives, green lentils and red lentils can offer a similar texture and nutritional profile.

Beets: Beets add color and earthy sweetness to this dish. For a twist, you can experiment with golden beets as substitutes.

Olive Oil: Olive oil lends a rich and fruity flavor to the recipe. If you’re looking for alternatives, consider using avocado or grapeseed oil for a different yet equally delicious taste. 

Bell Peppers: These bring crunch, color, and a burst of freshness to the dish. Feel free to swap in other colorful varieties like yellow or orange peppers.

Onion: The foundation of flavor, onions provide a savory and aromatic base. Shallots or leeks can be excellent substitutes, offering a nuanced flavor that complements the other ingredients.

Garlic: Aromatic and pungent, garlic adds depth to the dish. 

Coconut Sugar: We use this gluten-free ingredient to add a touch of sweetness. If unavailable, brown sugar or maple syrup can be tasty alternatives.

Spices: The spice mix includes bay leaf, cumin, cinnamon, paprika, turmeric, celery seed, chili flakes, oregano, and nutmeg. Adjust the quantities to suit your taste preferences.

 A hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens! Throw in the perfect blend of delicious spices and you have one healthy, filling, delicious, easy, and comforting meal ready for a Winter's eve. #beetsoup #wintersoup #lentilsoup #peasoup #comfortfood #glutenfreevegan

🥣 How to Make Beet Lentil Soup

  1. Start by heating oil in a large pot over medium-high heat. Then, add peppers, onion, and garlic. Sauté until onions are tender, about 3-5 minutes.
  2. Stir in lentils and a teaspoon of coconut sugar, and add your spices. Cook for 1 minute to distribute flavors evenly.
  3. Add peas, beets, and vegetable broth (or water). Increase heat to high and bring the mixture to a boil. Cover and simmer for 30 minutes.
  4. Next, stir in the mixed greens and lemon juice. Then, let the soup simmer for an additional 5-10 minutes.
  5. Optionally, you can garnish with shredded parmesan cheese or nutritional yeast.
  6. Enjoy your homemade Lentil Beet Soup!
 A hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens! Throw in the perfect blend of delicious spices and you have one healthy, filling, delicious, easy, and comforting meal ready for a Winter's eve. #beetsoup #wintersoup #lentilsoup #peasoup #comfortfood #glutenfreevegan

💭 Top Tips

Preparation: Start by thoroughly cleaning and peeling the beets before chopping. You can also soak the lentils for a few hours or overnight to enhance their texture and reduce cooking time.

Watch the clock: Boil the soup just until the lentils are tender. Overcooking can affect the texture and flavor.

Gradually add the broth: When adding liquids, do it gradually. This allows you to control consistency and avoid making the soup too thin.

Experiment with Flavorfuls: Don’t hesitate to experiment with flavors. Consider adding spices like cumin or coriander for an extra kick.

Garnish: Elevate the presentation by garnishing with a sprinkle of parmesan cheese or a dash of fresh herbs such as cilantro or dill.

 A hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens! Throw in the perfect blend of delicious spices and you have one healthy, filling, delicious, easy, and comforting meal ready for a Winter's eve. #beetsoup #wintersoup #lentilsoup #peasoup #comfortfood #glutenfreevegan

🍽️ What to Serve with Beet Lentil Soup

Bread

Enjoy your beet lentil soup with a side of bread. You can choose from different options, including whole-grain bread, crusty baguette, or sourdough. Each option complements the rich flavors of the soup.

Salad

For a refreshing side, consider a crisp salad. You can simply toss a mix of fresh greens like arugula or spinach, cherry tomatoes, cucumber slices, and a light vinaigrette dressing.

 A hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens! Throw in the perfect blend of delicious spices and you have one healthy, filling, delicious, easy, and comforting meal ready for a Winter's eve. #beetsoup #wintersoup #lentilsoup #peasoup #comfortfood #glutenfreevegan

❓ Frequently Asked Questions

Should lentils be soaked before making soup?

Yes, soaking lentils before making soup is recommended for improved digestion. Soaking lentils, preferably for a minimum of 4 hours and ideally overnight to 24 hours, replicates the natural germination process. This process neutralizes anti-nutrients and boosts digestibility by introducing essential digestive enzymes. 

How healthy is beet soup?

Beet soup is highly nutritious. Beets are naturally rich in compounds called nitrates. These compounds may support cardiovascular health, making them heart-friendly.

What does lentil soup taste like?

Lentil soup has a hearty and earthy flavor. The lentils have a nutty and slightly peppery taste, while the broth, often enriched with vegetables and spices, adds savory depth.

Can lentil soup be frozen?

Yes, lentil soup can be frozen. Freezing won’t significantly affect the quality or flavor of the soup. Ensure it’s stored in airtight containers, leaving some space for expansion.

How much beets should I eat a day?

Studies recommend limiting beet consumption to no more than a half-cup serving per day. This precaution is due to the oxalates in beets, which can elevate uric acid levels.

 A hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens! Throw in the perfect blend of delicious spices and you have one healthy, filling, delicious, easy, and comforting meal ready for a Winter's eve. #beetsoup #wintersoup #lentilsoup #peasoup #comfortfood #glutenfreevegan

🥣 More Delicious Soup Recipes

Broccoli Cheddar Soup

Vegan Sweet Potato Soup

Cashew Carrot Ginger Soup

 A hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens! Throw in the perfect blend of delicious spices and you have one healthy, filling, delicious, easy, and comforting meal ready for a Winter's eve. #beetsoup #wintersoup #lentilsoup #peasoup #comfortfood #glutenfreevegan
 A hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens! Throw in the perfect blend of delicious spices and you have one healthy, filling, delicious, easy, and comforting meal ready for a Winter's eve. #beetsoup #wintersoup #lentilsoup #peasoup #comfortfood #glutenfreevegan
 A hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens! Throw in the perfect blend of delicious spices and you have one healthy, filling, delicious, easy, and comforting meal ready for a Winter's eve. #beetsoup #wintersoup #lentilsoup #peasoup #comfortfood #glutenfreevegan

 

A bowl of lentil soup with vegetables and parmesan.

Beet Lentil Soup

This beet lentil soup is a hearty and nourishing gluten-free & vegan soup chock-full of lentils, beets, peas, bell peppers, garlic, onion, and mixed greens.
5 from 34 votes
Print Pin Rate
Course: Appetizers, Entrées
Cuisine: European
Diet: Gluten Free, Vegan, Vegetarian
Prep Time: 5 minutes
Cook Time: 50 minutes
Total Time: 55 minutes
Servings: 6 servings
Author: Kristen Wood

Ingredients

  • 2 tbs olive oil
  • 2 bell peppers chopped
  • 1 onion chopped
  • 2 garlic cloves minced
  • 1 cup brown lentils
  • 1 bay leaf
  • 1 tsp coconut sugar
  • 1 tsp ground cumin
  • 1 tsp ground cinnamon
  • 1 tsp garlic powder
  • 1/2 tsp hungarian paprika
  • 1/2 tsp ground turmeric
  • 1/4 tsp celery seed
  • 1/4 tsp red chili flakes
  • 1/4 tsp ground oregano
  • 1/4 tsp ground nutmeg
  • 1/4 tsp black pepper freshly ground
  • 2 cups green peas fresh or frozen
  • 1 cup beets chopped (fresh or frozen)
  • 8 cups vegetable broth or water
  • large handful fresh mixed greens

Instructions

  • In a large pot over medium heat add oil, peppers, onion and garlic. Saute 3-5 minutes or until onions are turning translucent.
  • Stir in lentils, followed by sugar and all spices. Stir and cook 1 minute.
  • Stir in peas, beets, and vegetable broth (or water). Turn heat to high.
  • Bring to a boil, cover, and reduce to simmer for 30 minutes.
  • Stir in mixed greens, lemon juice. Simmer for 5-10 minutes longer.
  • Stir in mixed greens, lemon juice. Simmer for 5-10 minutes longer.
  • Optionally, garnish with a sprinkle of shredded parmesan cheese or nutritional yeast.
  • Enjoy!

Nutrition

Serving: 1serving | Calories: 246kcal | Carbohydrates: 39g | Protein: 12g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 1282mg | Potassium: 638mg | Fiber: 15g | Sugar: 11g | Vitamin A: 2415IU | Vitamin C: 74mg | Calcium: 54mg | Iron: 4mg
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2 Comments

  1. Wow! never used berts like this and what a wonderful use it is. Thanks for this recipe, I look forward to leftovers….thanks for sharing your expertise!