You may have noticed from my previous soup recipes that I’m all about hearty, filling soups. And this Creamy French Lentil Soup is no exception! Adapted from Oh She Glows Every Day, this lentil soup is highly nutritious, delightfully seasoned, and of course, 100 percent vegan.
One serving of this lentil soup provides you with plenty of your daily fiber, healthy fats, leafy greens, antioxidant-rich turmeric, and a good dose of cancer-fighting alliums (onions and garlic). Soaked and blended cashews (or sunflower seeds) give this soup its creamy texture, which makes it seem decadent and, in my opinion, extra special.
I made this soup for my parents when I visited them a few weeks ago, and they loved it! My mom even asked for the recipe — so here you go, Mom! 🙂
French green lentils are great in this recipe because they hold up well but are still soft. I’ve also made this soup with black lentils and red lentils, both with great results. It really depends on the desired texture. For example, red lentils tend to dissolve a bit and make the soup more starchy, so you need to add a little more water. Black lentils are small and firm, taking in less water and creating a chewier texture. But flavor-wise, all are great options!
My go-to greens for soups is typically fresh baby spinach, but lately I’ve been all about Swiss chard. I love the bright red stalks and soft texture of the leaves when cooked. And unlike with kale, you can chop and cook the stalks like celery! If you’re planning on making this recipe, just buy the greens that look the best in the grocery store — Swiss chard, spinach, kale, or beet greens.
- ½ cup raw cashews (OR ⅔ cup sunflower seeds), soaked in hot water at least 30 min.
- ½ yellow onion, chopped
- 4 cloves garlic, minced
- 2 large carrots, chopped
- 2 celery stalks, chopped
- 1 bunch Swiss chard, stalks separated and chopped, greens chopped (OR 4 cups fresh spinach)
- 2 tsp. ground cumin
- 1½ tsp. dried thyme
- 1 tsp. ground turmeric
- ½ tsp. smoked paprika
- 1 15-oz. can diced tomatoes
- 5 cups low-sodium vegetable broth, plus more to thin soup as needed
- 1 cup French green lentils, rinsed
- 1 tsp. white wine vinegar
- Salt and pepper to taste
- In a large soup pot over medium heat, sauté onion, garlic, carrots, celery, and Swiss card stalks in ¼ inch of water until soft (about 7 min). Add more water as needed to prevent burning.
- Stir in the cumin, thyme, turmeric, and smoked paprika and cook for about 30 seconds. Add the can of diced tomatoes, broth, and lentils. Simmer over medium-low heat for 30-35 min. until the lentils are soft.
- While the soup simmers, make the cashew cream. Drain the soaked cashews and add to a blender, along with ½ cup of water. Blend until completely smooth.
- When the lentils are cooked, turn off the heat and add the Swiss chard greens, cashew cream, and white wine vinegar, and stir to wilt the greens. Add more broth to thin soup to desired consistency and taste for salt and pepper.
I recommend using the greens that look best in the grocery store. If the chard doesn't look great, go with spinach, kale, or beet greens!
This soup is great as leftovers! It keeps in the fridge up to 6 days and in the freezer (covered with plastic wrap then a lid to prevent freezer burn) about 3 months.
Nobody would guess that this French lentil soup is vegan and oil free! The blended cashews add a delightful richness that helps keep you full and satisfied. The nutrient combination also makes it a complete meal because you’re getting all of the macronutrients you need, plus a wonderful assortment of phytonutrients!
I find myself craving this soup for lunch, and I get excited about heating up the leftovers. Give it a try — I’m sure you’ll love it!
♥  ♥  ♥
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Also try my most popular soup recipe, Kenyan Maharagwe (spiced coconut bean soup)!
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Delicious, hearty soup! It was my first time using cashews this particular way. Thanks for sharing this lovely recipe!
I’m glad you like it! 🙂