Description
Mustard seed soup is a bold, nourishing plant-based dish combining the nutty zing of tempered mustard seeds with hearty vegetables and lentils. It’s comforting, easy to prepare, and packed with both flavor and nutrients.
Ingredients
1 tbsp mustard seeds (yellow or brown)
1 tbsp olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 carrots, chopped
2 celery stalks, chopped
1 cup red lentils
6 cups vegetable broth
Salt and black pepper (to taste)
Optional: squeeze of lemon, nutritional yeast, chopped spinach or kale
Instructions
1. Heat a heavy-bottomed pot over medium heat. Add olive oil and the mustard seeds. Wait for them to pop.
2. Toss in onion and sauté for 4 minutes until translucent.
3. Add garlic, celery, and carrots. Cook for 3–4 more minutes.
4. Pour in broth, red lentils, salt, and pepper. Stir well.
5. Bring to a boil, then reduce heat to low and simmer uncovered for 25 minutes.
6. Taste and adjust seasonings. Optionally add lemon juice for tang.
7. Blend half the soup with an immersion blender for creaminess (optional).
8. Serve hot with sourdough or flatbreads.
Notes
Tempering the mustard seeds at the start is key—it unlocks their full flavor.
Try coconut milk for a creamy twist or chili flakes for heat.
Soup stores well: 4–5 days in the fridge or frozen in portions for easy reheating.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Plant-Based Fusion
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 4g
- Sodium: 480mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
Keywords: mustard seed soup, vegan, plant-based, lentil soup, easy soup recipe