Virtual Vegan Potluck: Red Lentil, Couscous, & Vegetable Stoup. Oil-free.

lentil soup in bowl(Yes, I did use a dreaded Rachel Ray word in the recipe title.  I apologize for that, but it fits for this recipe.  It starts out as a soup but turns into a stew the next day, as you can see from the photos.)

WELCOME TO THE FOURTH VIRTUAL VEGAN POTLUCK!  I’ve got some appreciation to take care of: First of all, thank you to every one who signed on to this craziness.  The directions are complicated, the reminder emails get annoying, and most of all, I know the amount of effort it takes to get a blog post to the Publish stage.  I truly appreciate your time and energy.  I’m always awed and inspired by what you create in the kitchen.

I made a few changes in implementation for this Potluck and it’s made all of the difference.  Having Mentors helping me communicate and coordinate with participants took a big weight off of my shoulders, so thank you thank you to my international crew: Rachael of Rubber Cowgirl, Keely of Gormandize, Barb of That Was Vegan?, Kamila of Sensual Appeal, Liezl of Spinach Revolution, and Angela of Canned Time.  Angela wore multiple hats and did a great job with the VVP Pinterest board.  And thanks to Lidia over at Vegan Bloggers Unite! for once again playing hostess to the Potluck.

Lastly, I want to share what I discovered shortly before I started work on this Potluck.  I realized that when I backed off of worrying about sponsorship and promotion, I enjoyed the process again: welcoming bloggers to their first Potluck; seeing old friends sign up for their fourth event; helping people choose a course or dish.  After all, my original inspiration was to carve out some space and time to share plant-based food with the blogging community – many of whom have become friends.  It’s about letting our creativity shine.  It’s about appreciating the unique perspective we all have.  And this November it was all about making everything from bread to desserts using beets…

RED LENTIL, COUSCOUS, & VEGETABLE STOUP
Serves 6
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284 calories
47 g
7 g
5 g
16 g
1 g
515 g
854 g
6 g
0 g
2 g
Nutrition Facts
Serving Size
515g
Servings
6
Amount Per Serving
Calories 284
Calories from Fat 40
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 7mg
2%
Sodium 854mg
36%
Total Carbohydrates 47g
16%
Dietary Fiber 17g
67%
Sugars 6g
Protein 16g
Vitamin A
110%
Vitamin C
66%
Calcium
13%
Iron
30%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 onion, chopped
  2. 2 stalks celery, chopped
  3. 2 carrots, peeled and chopped
  4. Bragg Liquid Aminos - just a splash
  5. 2 cloves garlic, minced
  6. 1 tsp. dried thyme
  7. 1 tsp. dried onion flakes
  8. pinch coriander
  9. pinch black pepper
  10. 1 15 ounce can petite diced tomatoes
  11. 1 zucchini, chopped
  12. 1 cup dried red lentils
  13. 4 cups low-sodium vegetable broth
  14. 2 cups water
  15. 1 no-salt vegetable bouillon cube
  16. 1 15 ounce can artichoke hearts, drained
  17. 1 Italian vegan sausage link, homemade (or use Field Roast brand, sliced)
  18. 4 cups spinach, chopped
  19. 1/2 cup whole wheat couscous
Instructions
  1. In a large pot, sautΓ© the onions, carrot, and celery in some vegetable broth and/or water. Add a splash of Liquid Aminos, cover and cook the vegetables until soft. After about 10 minutes, stir in the garlic, thyme, coriander, dried onion, and black pepper. Stir for about a minute.
  2. Pour in the tomatoes, zucchini, lentils, broth, water, veggie bouillon, and artichoke hearts. Bring mixture to a boil, then turn down the heat to a simmer; cover, and cook for about 30 minutes. Stir occasionally.
  3. Stir in the sausage, spinach, and couscous and cook for about 20 more minutes. Serve piping hot with vegan Parmesan-style cheese.
beta
calories
284
fat
5g
protein
16g
carbs
47g
more
an unrefined vegan http://anunrefinedvegan.com/
red lentil soup

Here’s what I shared in previous Potlucks:
May 2012: Sage & Rosemary Dinner Rolls with Roasted Garlic Coconut Butter
November 2012: Maple Creme & Mocha Spice Cake Trifle with Fresh Blueberries
May 2013: Sweet Potato Fries with Parsley, Garlic, & Lemon Zest

ONWARD!  There is a LOT more eating to do!

To go back to Juicy Dishes, click here or on the image below.

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To move forward to Soulicious Life, click here or on the image below.

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To start at the very beginning, click here.

102 thoughts on “Virtual Vegan Potluck: Red Lentil, Couscous, & Vegetable Stoup. Oil-free.

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  3. tearoomdelights

    That is one hearty looking meal. I like the idea of the artichoke hearts, they’re an interesting addition. Congratulations on your fourth VVP, I hope it goes smoothly and fills lots of virtual tummies. I already feel pretty full after looking at this dish but I’m sure I can squeeze a few more in…

    Reply
  4. The Vegan Kat

    That’s looks really yummy! Most of my soups turns out to be stoups, but I like them that way πŸ™‚ Thanks for all your hard work organizing the VVP again! I’m glad I could participate!

    Reply
  5. Poppy

    Love your inspirational words Annie, and as always thank you for all your hard work making this a reality. Thanks also to the mentors!
    As for the stoup – that’s the first time I’ve heard that word and I love it!! This stoup looks fabulous and hearty, just what I’m craving in the chilly weather!
    Also I love the colour scheme of your photos πŸ˜€

    Reply
  6. Susmitha - Veganosaurus

    Stoup? *giggles* I want to keep repeating that word. Stoup stoup stoup. πŸ˜› YUM!

    My autocorrect is literally asking me to “stop” saying it now. LOL

    Your stoup looks absolutely, amazingly delicious, Annie. Sooo freaking hearty! I totally want to make some stoup now!!!

    Thank you sooooo very much for thinking of this wonderful event! πŸ™‚ So happy to be a part of VVP again.

    Reply
  7. Nikki Spigner

    This looks incredible (I know somewhere you said it didn’t… but, I’m here to say… ya-huh). And, it is the perfect time of year… as it get colder, my soups are getting thicker and thicker, anyway…. thanks for this!

    Reply
  8. narf77

    You can rest easy with the “stoup”…Rachel Ray didn’t invent it! She stole it from my ex father in law who was calling thick soup “stoup” back in the early 80’s so feel free to use it with impunity (and call Rachel Ray an imposteress!) πŸ˜‰

    Reply
  9. coconutandberries

    A huge thank you for organizing the Potluck Annie! You and the mentores have been so efficient and patient with us all. I’m delighted to join in for the first time and hope there are many more to come πŸ™‚
    Loving your hearty “stoup”. Just perfect for right now.

    Reply
  10. gigiveganville

    I am so bleary eyed that I didn’t even realize that you stooped to Stoup, and I love your stoup. thick and hearty just the way I like it.
    Thank you to you and all the peeps responsible for this shindig.

    Reply
  11. Kelli

    That looks incredible! So delicious and easy to make… Thanks for all of your hard work ~ it’s been so much fun reading through all of these today at the same time as our friends all around the world!

    Reply
  12. RG

    Ah yes, stoup. Nothing says nourishing and hearty than a stoup! Thanks for putting the potluck together Anne! Sorry if I had a small delay with my entry but all is good now. Thanks again and congrats to the evergrowing event!

    Reply
  13. betsydijulio

    What a lovely photo of a lovely soup. I am a sucker for soup this time of year and yours includes some of my favorite ingredients!

    Reply
  14. spinachrevolution

    I have never heard of “stoup” before. I thought it was a mistake ;D. I am a huge fan of stoups (now that it has a name, I am going to make more stoups)…
    Great recipe, it looks so good, I even want it in the bowl displayed in the photos. So beautiful and yummy looking.
    Thank you for the great recipe.

    Reply
  15. Cadry's Kitchen

    Great work on VVP!! You should be really proud and happy for how everything has come together. That’s a terrific looking soup. I love a real hearty, meal-like soup. I don’t watch Rachel Ray, and so the only things I knew she said were “yummo” and “EVOO” (instead of actually saying extra virgin olive oil). Stoup is a new one on me!

    Reply
  16. Gabby @ the veggie nook

    Annie dear, I truly cannot thank you enough for beginning this event. I am so proud of you and feel honoured to be participating for the 4th time!

    This looks delicious and I won’t hold your Rachel Ray term against you πŸ™‚

    Reply
  17. celestedimilla

    Hehe – that does look like a stoup and it looks delicious too!!! And congratulations on pulling off yet another wonderful potluck Annie!! You are the master of coordination – that’s for darn sure! I don’t know how you manage two of these a year, but I appreciate your efforts. Thank you!! πŸ™‚

    Reply
  18. Michelle @ The Fresh Direction

    Thanks so much for all your work on the VVP – it is such a great “event” and I know we all appreciate the opportunity to connect with fellow vegan bloggers. Also, this stew/soup looks amazing. Perfect for this time of year. Congrats on this season’s VVP – can’t wait for the next one πŸ™‚

    Reply
  19. Kristy

    Oh my word, Annie! I just want to curl up with a blanket and that bowl of stoup and forget about the world.

    Thank you again for holding such a fun event. VVP forever!

    Reply
  20. Trish @infinebalance

    Awesome event Annie! Once again a success, actually an event that has grown far too big for me to make through in a weekend! And that is awesome.
    PS: I use the word stoup all the time, without apology πŸ™‚

    Reply
    1. An Unrefined Vegan

      I was pretty bleary-eyed by the time I went through all of the blogs on Saturday. I’ll be going back through, taking my time – – to choose the best dishes when voting opens (soon!). Thanks, Trish!

      Maybe if I changed the spelling to stewp I’d feel better about using it…

      Reply
  21. Laura

    This looks so amazing! I’ve already saved it to make it when I’m home! Thank you for organizing everything – this is an amazing community and it is so fun to be a part of it!

    Reply
  22. sweetveg

    Well, here it is Tuesday night and I am still working my way through.Maybe I am just a slow eater. πŸ™‚ I love this s(t)oup, Annie! It looks so hearty and nourishing. Perfect for the damp, chilly drizzle we have going on here in Seattle. Thank you for your vision and effort. This potluck has been a delight as always. xo

    Reply
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  24. Keely @ Gormandize

    Gorgeous! You’re a legend for organising this massive event, glad I could help out and I’ll look forward to helping you out again for the next one. I’m thinking next potluck should feature some type of citrus – lemons, limes or oranges. I think it should be oranges. Great for savoury and sweet! Can’t wait ’til next time!

    Reply
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