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Janelle Carss

Marry Me Lentil Soup

A creamy, hearty Marry Me Lentil Soup made with red lentils, yellow split peas, sun-dried tomatoes, Italian herbs, and homemade cashew cream. A cozy, protein-packed vegan dinner!
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Prep Time 15 minutes
Cook Time 45 minutes
Overnight Soaking 8 hours
Total Time 9 hours
Servings: 4 to 6 servings
Course: Dinner, Soup
Cuisine: Italian-Inspired
Ingredients Method Video

Ingredients
  

  • 1 tbsp extra virgin olive oil sub ¼ cup veggie broth if oil-free
  • 1 medium onion, diced
  • 1 medium carrot, finely diced
  • 1 red bell pepper, finely diced
  • 4 cloves garlic, minced
  • ½ cup (about 90g) dry split yellow peas, rinsed*
  • ½ cup (about 95g) dry split red lentils, rinsed
  • ⅓ cup sun-dried tomatoes, finely chopped (drained if packed in oil)
  • 2 tbsp tomato paste
  • ½ tsp dried thyme
  • ½ tsp dried basil
  • ½ tsp red chili flakes, or to taste
  • 6 cups vegetable broth or vegan chicken broth
  • ½ tsp salt, plus more to taste
  • black pepper, to taste
  • 1-2 cups fresh baby spinach
  • ½ lemon, the juice of
Cashew Cream
  • ½ cup raw cashews, briefly soaked in boiling hot water for 20 minutes
  • ½ cup water
  • ¼ cup nutritional yeast
For serving (optional)
  • fresh basil or parsley
  • vegan parmesan
  • extra chili flakes

Method
 

  1. The night before cooking, rinse the yellow split peas and place them in a bowl. Cover generously with water and soak overnight, or for approximately 8–12 hours.
    Drain and rinse well before using.
    2. Don't skip this step! Soaking helps the split peas cook faster and more evenly, so your vegetables don't have to spend half their lives simmering in a soup pot.
  2. Heat olive oil in a large soup pot over medium heat. Add the diced onion, carrot, and red bell pepper. Cook for 5–6 minutes, stirring occasionally, until softened.
    Add the minced garlic and cook for another 30–60 seconds until fragrant.
  3. Stir in the chopped sun-dried tomatoes, tomato paste, dried thyme, dried basil, chili flakes, and black pepper.
    Cook for 1–2 minutes, stirring frequently, to toast the tomato paste and bring out all those delicious flavours.
  4. Add the drained yellow split peas and vegetable broth. Bring everything to a boil, then reduce the heat to a gentle simmer.
    Cover partially and cook for approximately 15–25 minutes, or until the split peas are beginning to soften.
    5. Cooking times can vary depending on the age of your split peas and how long they were soaked, so check for tenderness before moving on.
  5. Stir in the rinsed red lentils and continue simmering for another 12–18 minutes, or until both the lentils and split peas are completely tender.
    The red lentils will start breaking down as they cook, naturally thickening the soup into a hearty, creamy consistency.
  6. While the lentils are simmering, add the raw cashews, water, and nutritional yeast to a high-speed blender.
    Blend until completely smooth and creamy. If you don't have a high-speed blender, soak the cashews in hot water for 15–20 minutes beforehand, then drain and blend with the measured fresh water.
  7. Pour the cashew cream into the soup and stir until well combined.
    Add the fresh spinach and simmer for another 2–3 minutes, just until wilted. Stir in the lemon juice and taste for seasoning. Adjust the salt, black pepper, and chili flakes as needed.
  8. Serve hot with fresh basil, vegan Parmesan, and plenty of crusty bread for dipping. Enjoy!

Video