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Herby Lentil & Bean Soup Recipe | Vegan, GF | Plant Sourced

lentil and bean soup recipe in a while bowl, on a grey tray, shot from above

A few of you were shocked in my vegan iron sources post that tomatoes were on the list. So, I thought I’d make a simple tomato soup recipe for my high iron recipe series, using some other more common ingredients on the list. This lentil and bean soup recipe has several iron sources, and contains a lot more than my target for my iron recipes this month. It’s a chunkier one, but you could easily blend the last few ingredients in too if smooth soups are more your thing.  

I know soup is typically seen as a colder months meal and it’s almost the middle of spring, but I know I can’t be the only one who enjoys soup as a light meal all year round? Please confirm down below for me… And it’s still pretty cold where I am right now anyway. 

As I mentioned at the start of this month, this soup is made up of mainly pantry ingredients. This one should be easy enough to adapt to accommodate any food shortages you may currently be facing. Feel free to sub the butter beans for any other white beans. The fresh garlic can be powder. 

Iron sources  

Almost all of the main ingredients in this soup contribute to the total iron content with the lentils, beans and tomatoes all being sources. The biggest contributors are the lentils, providing 3.5mg per serving. As for the other contributors, the butter beans provide 2.7mg and the tomatoes provide 1.1mg with the remaining amount coming from the other vegetables in smaller quantities.  

Per serving this recipe contains 9.2mg of iron, way beyond the target for this month of 5mg per recipe.  

Nutritional Information  

Per serving this soup contains 22g of protein and 18g of fibre. In terms of vitamins and minerals, each serving contains your full daily amount of B1, vitamin A and vitamin C and 70% of your daily B6. As previously mentioned, it contains over 50% of your daily iron and 40% of your daily zinc. 

Herby Lentil & Bean Soup Recipe 

It’s in my nature to add as much chilli as physically possible to my average tomato soup recipes. And I tried (hard) to avoid that here, so this one is heavy on the herbs instead. It’s a very simple one pan recipe that doesn’t require too much attention and has the potential to be a great meal prep option.  

This recipe is gluten free, dairy free, soy free, nut free and vegan. Remember to check the ingredients in your stock cubes if you have allergies.  

tomato red lentil and bean soup in a white bowl to the left of the shot, bowl half cropped out against a white wooden background.
5 from 3 votes
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Herby Lentil & Bean Soup Recipe

Course Lunch, Soup
Cuisine Italian
Keyword lentil & bean soup recipe, lentil soup recipe
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 2
Calories 390 kcal

Ingredients

  • 1 small onion diced
  • 3 cloves garlic diced
  • 1 large carrot roughly chopped
  • ½ cup red lentils
  • 1 tbsp dried basil
  • ½ tbsp dried rosemary
  • 1 tsp dried oregano
  • 2 cups vegetable stock
  • 1 can of chopped tomatoes
  • 1 red pepper roughly chopped
  • 1 can butter beans drained and rinsed

Instructions

  1. Heat a large saucepan on a low to medium heat. Add the onion and garlic with a splash of water and cook for 5 minutes. Add herbs and cook for a further two minutes.
  2. Add the carrot and stir. Cook for a further 2 minutes before adding the lentils, stock and tomatoes. Reduce to a simmer and cook for 20-25 minutes, until the lentils are cooked. Blend until smooth, then return to the heat and add the roughly chopped pepper and butter beans. Cook for 5-7 minutes, until the butter beans have warmed through, then serve.

Serve and enjoy!

Are you a soup all year person or strictly in winter? Is it still cool enough for soup where you are right now? 

Until next time, 

Sophie 

 

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Comments

  1. Lovely recipe! I eat soup all year round too its a great quick and easy meal that I can do around the family. This sounds lovely and a great way to get some added veggies in our diet
    Sarah

    Reply

  15. Mm this sounds amazing! I love soup all year round, even when it’s really hot. It’s definitely one of my favourite things to eat for lunch! ☺️ thanks for sharing this recipe!

    Reply

  16. I am definitely an all year round soup person haha, if I was only allowed one meal for the rest of my life it would be soup as there’s so many different flavours and types of soup you can make! This sounds great though, very healthy and sounds delicious.

    Chloe xx
    http://www.chloechats.com

    Reply

  20. Oooo this is great!I have always struggled with iron deficiency, meaning that I am always on the look out for high iron meal options that I enjoy. I am DEFINITELY going to give this a try!

    Reply

  24. It snowed this morning so I definitely need something warm and hearty! I love the rich color of this and cannot wait to make it, since I have an abundance of beans and lentils on hand.

    Reply

  25. This looks yummy! I always have some soup ready to go for the days I want something simple for lunch or dinner – I think it’s a nice basic meal that everyone has their own preferences for – hubby loves really chunky soups, the boys and I like things a little more processed 🙂

    Hope that you are having a good week 🙂

    Reply

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