French Lentil Soup with Creamy Cashew (or Sunflower Seed) Base and Greens Recipe

Introduction

French Lentil Soup is a comforting and nourishing dish that blends earthy lentils with fresh vegetables and fragrant spices. Creamy, hearty, and full of vibrant flavors, this soup is perfect for any season and makes a wonderful plant-based meal.

Ingredients

• 1/2 cup raw cashews, or 1/4 cup plus 2 tablespoons raw sunflower seeds
• 2 cups water
• 2 tablespoons extra-virgin olive oil, optional (use broth for oil free)
• 1 large yellow or sweet onion, diced, or 2 leeks, cleaned and thinly sliced (about 2 cups)
• 4 large cloves garlic, minced (about 2 tablespoons)
• 1 to 1 1/2 teaspoons fine sea salt, to taste, plus a couple pinches
• 2 medium carrots, diced (about 1 heaping cup)
• 2 stalks celery, diced (about 3/4 cup)
• 2 teaspoons ground cumin
• 1 1/2 teaspoons dried thyme
• 1 teaspoon ground turmeric
• 1 can diced tomatoes with juices (14-ounce)
• 3/4 cup uncooked French green lentils, picked over and rinsed
• 4 cups low sodium vegetable broth
• 3 cups stemmed and chopped Swiss chard or kale leaves
• Freshly ground black pepper
• 1 to 2 teaspoons white wine vinegar, to taste

Instructions

1. Step 1: Place the cashews in a bowl and cover with water by a couple of inches. Soak for 1 to 2 hours or overnight. For a quick soak, cover with boiling water and let sit for 30 to 60 minutes. Drain and rinse the cashews.
2. Step 2: Transfer soaked cashews to a high-speed blender with 1/2 cup of the water. Blend until smooth and creamy. Set aside the cashew cream.
3. Step 3: In a large Dutch oven, heat olive oil over medium heat (or use broth for oil free). Add onion, garlic, and a couple pinches of salt. Sauté until the onion softens, about 4 to 6 minutes.
4. Step 4: Stir in the carrots and celery. Cook for a few more minutes, then add cumin, thyme, and turmeric, stirring until combined.
5. Step 5: Add diced tomatoes with juices, lentils, vegetable broth, and remaining water. Bring to a low boil over high heat, then reduce to medium and simmer uncovered for 30 to 35 minutes, until lentils are tender.
6. Step 6: Stir in the cashew cream and chopped greens (Swiss chard or kale). Season with salt, pepper, and white wine vinegar to taste, adding vinegar gradually to brighten the flavors.
7. Step 7: Cook for a couple more minutes over low-medium heat until the greens wilt. Serve hot.

Tips & Variations

• You can substitute raw sunflower seed cream for cashew cream for a nut-free option that is equally creamy.
• If you only have green or brown lentils, they will still work but may break down more, resulting in a thicker soup.
• Adjust spices like cumin and turmeric to your preference for a more or less robust flavor.
• Add a splash of freshly squeezed lemon juice instead of white wine vinegar for a citrusy brightness.
• For an oil-free version, use vegetable broth instead of olive oil to sauté the vegetables.

Storage

Store soup in an airtight container in the refrigerator for up to 5 days. It can also be frozen for 1 to 2 months; be sure to let it cool completely before freezing. The soup thickens when chilled; thin it with a bit of broth when reheating, or enjoy it thick with crusty bread.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other types of lentils instead of French green lentils?

Yes, green or brown lentils can be used as substitutes, though they tend to break down more during cooking and will create a thicker soup texture.

What makes the soup creamy without dairy?

The creaminess comes from blending soaked cashews or sunflower seeds into a smooth cream, which adds richness without any dairy.

French Lentil Soup with Creamy Cashew (or Sunflower Seed) Base and Greens Recipe

Print Recipe

★★★★★

4.6 from 125 reviews

This French Lentil Soup is a hearty, creamy vegan stew packed with nutritious ingredients like French green lentils, Swiss chard, carrots, and celery. It features a unique dairy-free cashew or sunflower seed cream base, aromatic spices such as cumin, thyme, and turmeric, and a splash of white wine vinegar to brighten the flavors. Perfect for a comforting and wholesome meal, this soup is easy to make and stores well for up to five days or can be frozen for later enjoyment.

• Author: Maya
• Prep Time: 15 minutes (plus 1-2 hours soaking time for nuts)
• Cook Time: 40 minutes
• Total Time: 1 hour to 2 hours 15 minutes (including soaking)
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: French
• Diet: Vegan

Ingredients

Scale 1x2x3x

Nut Cream Base

• 1/2 cup raw cashews, or 1/4 cup plus 2 tablespoons raw sunflower seeds
• 2 cups water

Soup Base

• 2 tablespoons extra-virgin olive oil, optional (or broth for oil free)
• 1 large yellow or sweet onion, diced, or 2 leeks, cleaned and thinly sliced (about 2 cups)
• 4 large cloves garlic, minced (2 tablespoons)
• 1 to 1 1/2 teaspoons fine sea salt, to taste, plus a couple pinches
• 2 medium carrots, diced (1 heaping cup)
• 2 stalks celery, diced (3/4 cup)
• 2 teaspoons ground cumin
• 1 1/2 teaspoons dried thyme
• 1 teaspoon ground turmeric
• 1 can diced tomatoes with juices (14-ounce)
• 3/4 cup uncooked French green lentils, picked over and rinsed
• 4 cups low sodium vegetable broth
• 3 cups stemmed and chopped Swiss chard or kale leaves
• Freshly ground black pepper
• 1 to 2 teaspoons white wine vinegar, to taste

Instructions

1. Soak the Cashews: Put the cashews in a bowl and cover with a couple of inches of water. Soak for 1 to 2 hours or overnight. For a quick-soak method, cover with boiling water and soak for 30 to 60 minutes. Then drain and rinse.
2. Make Cashew Cream: Transfer the soaked cashews to a high-speed blender along with 1/2 cup of water. Blend on high until super smooth and creamy in texture. Set this cashew cream aside for later use.
3. Sauté Aromatics: In a large Dutch oven, heat the olive oil (or use broth for oil free) over medium heat. Add diced onion, minced garlic, and a couple of pinches of salt. Sauté until the onion is softened, about 4 to 6 minutes.
4. Add Vegetables and Spices: Stir in diced carrots and celery, cooking for another few minutes. Add ground cumin, dried thyme, and turmeric; stir until the spices are well combined with the vegetables.
5. Add Lentils, Tomatoes, and Broth: Pour in the diced tomatoes with juices, rinsed lentils, vegetable broth, and remaining water. Increase heat to high and bring to a low boil.
6. Simmer the Soup: Reduce heat to medium and simmer uncovered for 30 to 35 minutes, or until the lentils are tender.
7. Finish with Greens and Cream: Stir in the cashew cream and chopped Swiss chard or kale. Season with salt, freshly ground black pepper, and 1 to 2 teaspoons of white wine vinegar to taste, adding the vinegar gradually to avoid overpowering.
8. Wilt the Greens and Serve: Cook for a couple more minutes over low-medium heat until the greens are wilted, then serve the soup hot.
9. Storage: Store any leftovers in an airtight container in the refrigerator for up to 5 days or freeze for 1 to 2 months. Reheat with some added broth if the soup has thickened.

Notes

• The creamy texture is from a dairy-free cream made with either cashews or sunflower seeds, perfect for nut-free diets.
• Turmeric lends the soup a rich golden color and anti-inflammatory benefits.
• The French green lentils hold their shape well; brown or green lentils can be used but may result in a thicker soup as they break down more.
• Add the vinegar bit by bit to brighten the flavor without overpowering the soup.
• This soup is friendly for those with tree nut allergies if using sunflower seed cream instead of cashews.

Keywords: French Lentil Soup, Vegan Lentil Soup, Creamy Lentil Stew, Dairy-Free Soup, Nut-Free Option, Nutritious Lentil Soup, Plant-Based Soup