Lentil and red bean soup - vegan

Lentil and Red Bean Soup - Vegan

Lentil and red bean soup is a traditional healthy recipe, full of flavors and nutrients, perfect for fasting days or for anyone who desires a light and nourishing meal. This recipe is not only simple but also very versatile, allowing you to add your favorite ingredients or vary the spices according to your taste. Additionally, lentils and red beans are excellent sources of plant-based protein, fiber, and vitamins, providing important nutritional support.

Preparation time: 20 minutes
Cooking time: 60 minutes
Total time: 80 minutes
Servings: 6

Ingredients:
- 300 g red beans
- 200 g lentils
- 2 medium onions
- 1 large potato
- 2 carrots
- 1 large parsnip
- 1/4 celery
- 3-4 tablespoons sunflower oil
- 500 mL tomato juice
- 1 bunch fresh parsley
- salt, to taste
- water

Preparation:

1. Preparing the ingredients: Start by washing the red beans and lentils well under a cold water stream. It is essential to remove impurities and any damaged beans. Then, soak the beans in cold water for about 2 hours. This will reduce cooking time and help achieve a finer texture.

2. Boiling the beans: After soaking, drain the water and place the beans in a large pot with fresh water. Boil the beans over medium heat, changing the water twice to reduce gas. This step is essential for creating a more digestible and pleasant soup.

3. Preparing the vegetables: Meanwhile, peel and chop the vegetables. Finely chop the onion, cut the carrots and parsnip into small cubes, and chop the potato into pieces the size of a bean. These sizes will ensure even cooking and a pleasant texture for the soup.

4. Boiling the lentils: Once the beans start to boil, add the lentils to the pot. Lentils cook faster and should be boiled until tender, but not completely. After about 15-20 minutes, you can add the chopped vegetables.

5. Cooking the vegetables: Add the onion, carrots, parsnip, and potato to the pot with beans and lentils. Add water if necessary to cover all ingredients. Let it simmer over low heat for 25-30 minutes. Stir occasionally to prevent sticking to the bottom of the pot.

6. Adding the tomato juice: Near the end of the cooking time, add the tomato juice to the soup. This will add a pleasant acidity and vibrant color. Let the soup simmer for another 10 minutes for the flavors to meld.

7. Seasoning: Finally, season the lentil and red bean soup with salt to taste. You can also add other preferred spices, such as pepper or sweet paprika, to enhance the flavors.

8. Serving: Once the soup is ready, remove it from heat and let it cool slightly. Serve the soup warm, garnished with freshly chopped parsley. This will add a touch of freshness and a pleasant appearance. You can accompany the soup with fresh bread or croutons for a complete meal.

Practical tips:
- If you want a spicier soup, add a little chili pepper or specific spices during cooking.
- The soup can be stored in the fridge for 3-4 days and can be frozen for later use.
- You can experiment with other vegetables, such as zucchini or summer squash, to vary the recipe.

Nutritional benefits:
Lentil and red bean soup is rich in plant-based proteins, with a high fiber content that helps maintain digestive health. Additionally, the vegetables provide essential vitamins and minerals, such as vitamins A, C, iron, and potassium. This recipe is also low in calories, making it an excellent choice for those looking to stay fit.

Delicious combinations:
This soup pairs perfectly with a fresh summer salad or a serving of warm polenta. Additionally, a glass of dry white wine or a refreshing fruit drink can ideally complement the meal.

Personal story:
I fondly remember the moments spent with family when my grandmother prepared this soup on fasting days. The pleasant aroma that filled the house and the stories shared around the table have always been an essential part of those moments. This recipe is not just a simple meal, but a way to bring people together and create unforgettable memories.

Frequently asked questions:
1. Can I use canned lentils? Yes, you can use canned lentils, but add them towards the end of the cooking so they don't break apart.
2. Is this recipe vegan? Yes, lentil and red bean soup is completely vegan and suitable for fasting.
3. Can I add meat? Yes, you can add chicken or pork to enrich the flavor, but the recipe is primarily vegetarian.

Possible variations:
- You can replace the red beans with white beans or chickpeas for a different soup.
- Add spices like cumin or turmeric to enhance the flavor and gain additional health benefits.

Lentil and red bean soup is more than just a recipe - it's a cooking experience that brings joy and health to every bowl. So gather your ingredients and let’s enjoy a delicious and nourishing dish together! Enjoy your meal!