Mary Ann'S Vegetarian Delight
A hearty vegetarian lentil soup infused with aromatic herbs, tender vegetables, and a tangy vinegar finish, perfect for comforting, nutritious meals for any occasion.
Ingredients
- 2 1/2 cups dried lentils ⓘ
- 3 carrots, peeled and quartered ⓘ
- 1 medium yellow onion, peeled and stuck with 3 cloves
- 1 1/2 quarts vegetable broth
- 1 bay leaf ⓘ
- 2 teaspoons dried thyme ⓘ
- 1/3 cup white wine vinegar ⓘ
- 3 garlic cloves, peeled ⓘ
- 1/2 cup canola oil
- salt and freshly ground pepper to taste ⓘ
- 1 cup thinly sliced scallions ⓘ
- 1 cup shelled walnut halves, lightly toasted ⓘ
- chopped Italian parsley ⓘ
Instructions
- Rinse the lentils and discard any pebbles.
- Transfer the lentils to a large pot and add the carrots, onion stuck with cloves, vegetable broth, bay leaf, and thyme.
- Bring the mixture to a boil.
- Simmer, skimming any foam that appears. Cover and cook for about 25 minutes or until the lentils are tender but still hold their shape; do not overcook.
- Remove the bay leaf and onion, then stir in the white wine vinegar and garlic cloves.
- In a separate skillet, heat canola oil and sauté the sliced scallions until tender.
- Add the toasted walnut halves and chopped parsley to the lentil soup.
- Season with salt and freshly ground pepper to taste, then serve garnished with the sautéed scallions, walnuts, and parsley.
Tips & Substitutions
For added flavor, consider adding chopped celery or bell peppers to the pot. If you prefer a creamier texture, blend a portion of the soup before adding the walnuts and scallions. You can substitute the white wine vinegar with apple cider vinegar for a slightly different taste. This recipe is also great for meal prep and can be easily scaled up or down.
Serving Suggestions
Serve this hearty lentil soup with a side of crusty bread or Pita Loaves for a complete meal. It also pairs beautifully with Sicilian Potato Salad for a refreshing contrast. Garnish each bowl with sautéed scallions, walnuts, and parsley for a delightful presentation. This dish is perfect for cozy gatherings or as part of a meal prep plan.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, simply warm the soup on the stove over medium heat until heated through, stirring occasionally. You can add a splash of vegetable broth or water if the soup thickens too much during storage.
Nutrition & Diet Analysis (per serving)
Each serving of Mary Ann'S Vegetarian Delight contains roughly 879 calories, with 26g protein, 143g carbohydrates, and 32g fat. It is an excellent source of vitamin A (314% of the Daily Value), iron (211% of the Daily Value), and dietary fiber (176% of the Daily Value). Note that it is relatively high in sodium, at 1255mg per serving (55% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned lentils instead of dried?
Yes, you can use canned lentils to save time. If using canned, rinse and drain them, and add them to the soup towards the end of cooking to heat through, as they are already cooked.
What can I substitute for walnuts?
If you have nut allergies or prefer a different flavor, you can substitute walnuts with toasted pumpkin seeds or sunflower seeds. Both options will add a nice crunch without the nutty flavor.
Is this recipe suitable for vegan diets?
Absolutely! This recipe is entirely plant-based and fits well within vegan recipes. The lentils provide protein, making it a nourishing choice for those following a vegan diet.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).