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Bowl of Low-Fat Spicy Tomato Potato Lentil Soup

Low-Fat Spicy Tomato Potato Lentil Soup

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  • Author: Monkey and Me Kitchen Adventures
  • Prep Time: 20 Minutes
  • Cook Time: 40 Minutes
  • Total Time: 60 Minutes
  • Yield: 10 Cups 1x
  • Category: Soup
  • Method: Stovetop
  • Diet: Vegan

Description

This vibrant Low-Fat Spicy Tomato Potato Lentil Soup is a delicious medley of veggies and hearty lentils, all simmered to perfection in a rich and savory tomato broth.


Ingredients

Scale

Base Ingredients:

  • 1 medium yellow onion, finely chopped
  • 1 Tablespoons minced garlic
  • 2 cups low-sodium vegetable broth *
  • 2 cups water
  • 4 ½ cups (1 lb. 8 oz.) peeled, cubed potatoes (1/2-inch cubes)
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ½ to 1 ¼ teaspoon sea salt (+/-) *

Spice/Herb Ingredients:

  • 1 teaspoon dried Mexican oregano (+/-)
  • 2 teaspoons regular chili powder (+/-)
  • ¼ teaspoon smoked paprika (+/-)
  • ½ teaspoon cumin (+/-)
  • ½ teaspoon fennel powder (+/-) *
  • Pinch to ¼ teaspoon black pepper (+/-)
  • Pinch cayenne pepper (optional) 

Other Ingredients:

  • ¼ teaspoon baking soda *
  • 3 – [ 8 oz. cans ] tomato sauce
  • 2 Tablespoons nutritional yeast
  • 1 teaspoon pure maple syrup (+/-)
  • 1 – [ 15 oz. can ] corn, drained

Additional Ingredients:

  • 2 – [ 14.5 oz. cans ] lentils, drained and rinsed *

Finishing Ingredients:

  • 1 to 3 teaspoons hot sauce *

Instructions

  1. Place the Spice/Herb Ingredients into a small bowl, mix well, set aside.
  2. In a large stockpot, sauté the chopped onions for 7 to 9 minutes over medium-high heat. Add a splash of water to prevent sticking/burning if needed.
  3. Add the minced garlic to the pot, continue to sauté over medium-high heat for 1 minute.
  4. Next add all the remaining Base Ingredients, bring to a boil, then immediately lower to a simmer. Simmer for 15 minutes or until the potatoes are nearly tender.
  5. Then add all the Other Ingredients and the Spice/Herb Mix stir well, simmer for 10 minutes.
  6. Then add the lentils and the Finishing Ingredients, stir well. Simmer for 4 minutes.
  7. Test to see if the potatoes are perfectly tender. If not, continue to simmer until tender. Once perfectly tender remove from the stove and allow to sit for 5 minutes to allow the flavors to marry and develop. Enjoy!

Notes

*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Serving:  8 (makes 10 cups)