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Vegan Lentil Soup with Parsnip - High Protein & Gluten-Free

Looking for a warm and hearty soup that's both vegan and high in protein? Look no further than this delicious lentil and vegetable soup recipe! Lentils are a great source of protein, minerals, and vitamins, making this creamy blended soup perfect for vegetarians or anyone looking to up their protein intake. The best part? It's a simple soup you can quickly prepare at home with just a few ingredients.

The Perfect Soup for a Quick and Easy Meal


This lentil soup with parsnips is not only healthy but also incredibly easy to make. It only requires a few simple steps and ingredients that can be easily found at any supermarket.


This recipe is high in protein, vegan/vegetarian, and also gluten-free, making it a perfect option for those with dietary restrictions. Lentil soup is a proven weight-loss powerhouse, as the high fiber content can keep you feeling fuller for longer and reduce cravings. 


This lentil and parsnip soup recipe is a perfect way to enjoy the nutritional goodness of these vegetables in one delicious dish.


Parsnips

A Quick and Easy Recipe for Creamy Vegan Red Lentil Soup with the Health Benefits of Parsnip


In autumn, parsnips are an excellent choice for root vegetables and can be used to create a hearty soup that provides comfort. They not only taste great but also offer significant nutritional value with 25% of your daily vitamin C needs met by just one serving. It is important to have enough vitamin C in our diet as it helps reduce the intensity and frequency of common colds.


Moreover, parsnips contain fiber, phosphorus, iron, folate, and Vitamin E which make them a healthy option for consumption.

Besides being a rich source of nutrients, parsnips offer an abundance of antioxidants that aid in preventing oxidative stress and minimizing cell damage. Consuming more antioxidants can potentially safeguard against long-term illnesses such as heart disease, diabetes, cancer, dementia, and stroke. 


Parsnips are versatile root vegetables that offer a unique blend of sweet, nutty, and earthy flavours. They can be cooked in an array of ways to enhance their taste - mashed, sautéed, baked, roasted, grilled, or boiled.


Furthermore, parsnips make for an excellent substitution for any other root vegetable in recipes as they impart rich flavour to soups, stews casseroles, and purees.


what are lentils infographic

Can Lentil Soup Help You to Lose Weight?


Lentil soup is a great option for anyone looking to lose weight as it is low in calories and packed with nutrients.


One serving of lentil soup can provide a significant amount of protein, fiber, and vitamins that are crucial for maintaining good health.


Research shows that consumption of lentils can support weight loss goals as they are known to suppress hunger and control appetite. The fiber in lentils helps you to feel fuller for longer, reducing the urge to snack or overeat.


Pairing lentils with parsnips in a soup recipe is an excellent choice for those who want to lose weight without sacrificing flavour or nutrition. Incorporating lentil soup into your diet is an effective way to achieve your weight loss goals without compromising on taste or nutrition.


Additionally, lentil soup is a great option for those who are trying to reduce their meat intake. Animal protein is known for its high-calorie content, and lentil soup is a more affordable and nutritious alternative.


So, if you're looking for a delicious and healthy way to lose weight, try incorporating lentil soup into your diet.


Parsnip soup

Lentil Soup with Parsnip Recipe

You can easily substitute any vegetables you have on hand in this straightforward soup recipe, and it only requires 20 minutes of cooking time.


Serves 2-3

Ingredients 

  • 1 large onion
  • 2 large parsnips 
  • 1 large carrot
  • 1 courgette/zucchini
  • 500ml water 
  • 100ml unsweetened dairy-free milk
  • 1 tbsp vegetable bouillon stock powder
  • 200g of dried red lentils
  • 1 tbsp dried marjoram & thyme
  • 1 clove garlic
Optional:
  • Crusty bread
  • Tahini
  • Sesame seeds to garnish
  • Fresh chives to garnish
  • Smoked paprika to garnish
  
Method
​
  1. Peel and chop all the vegetables to similar-sized chunks. 
  2. Add the vegetables, garlic, lentils, stock and herbs to a large soup pot with enough water cover. 
  3. Bring to a simmer, stirring occasionally to prevent the lentils from sticking.
  4. Once the vegetables are soft, add the dairy-free milk and blitz using a hand blender.
  5. Serve with bread of choice, spread with tahini and top with fresh cut chives, sesame seeds and a pinch of smoked paprika. 


Nutritional Info 

Per serving 
365kcal, 18.2g protein, 2.8g fat, 69g carbs, 13g fibre.

DRI: Manganese 82%, Iron 74%, Folate 56%, Vitamin B6 40%, Vitamin C 35%, Vitamin A 21%,  Phosphorus 43%, Zinc 29%, Calcium 14%, Vitamin E 12%

DRI= Daily Recommended Intake

Tags
#vegan #lentilsoup #veganredlentilsoup #lentilvegetablesoup #vegetarian


Thanks for reading!


I hope you enjoyed this blog, and will join me again for the next one! 

For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes! 


Rose Wyles - The Vegan Nutritionist

For professional assistance in adopting a healthy and nutritious plant-based diet, kindly reach out to me using the form provided below. I can help you address any possible nutrient deficiencies or health concerns and ensure that your nutritional needs are met through the consumption of plant-based foods.

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

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Hi there! I'm Rose, a nutritionist who is passionate about creating delicious plant-based meals that are both flavourful and nourishing. My goal is to help people discover the wonderful world of plant-centered cuisine through my nutritional guidance and recipe sharing.


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