Red lentil soup is the ultimate comfort food that’s perfect for meal prep. Whether you’re juggling a busy week or just want a hearty, nutritious dinner ready to go, this recipe ticks all the boxes. Packed with plant-based protein, fresh herbs, and pantry staples, this cozy red lentil soup recipe is your next favorite! Let’s dive into why this healthy lentil soup recipe deserves a spot in your rotation.
You can also view my full collection of plant based meal prep recipes here.
Ingredients & Substitutions
The beauty of this easy red lentil soup lies in its simple ingredients and versatility. Each component brings something unique to the table, and with a few creative swaps, you can adapt this recipe to suit your taste or what you have on hand. Here’s a deeper dive into these ingredients:
Extra Virgin Olive Oil:
This is the foundation of flavor for the soup, adding a subtle richness and smoothness. Its healthy fats make it a staple in many kitchens. If you’re out of olive oil or want a different flavor profile, avocado oil offers a mild, buttery taste, while a drizzle of coconut oil can add a slightly sweet, nutty hint.
Yellow Onion, Carrots, and Celery:
Known as the “holy trinity” of soups, this trio provides a flavorful and aromatic base. Yellow onions bring a mild sweetness, carrots add a hint of earthiness, and celery introduces a fresh, slightly bitter note. If you’re looking for alternatives, leeks can replace onions with their delicate flavor, and bell peppers can add a hint of sweetness or even a touch of smokiness.
Yukon Gold Potatoes:
These potatoes are beloved for their creamy, buttery texture that blends beautifully into soups. For a sweeter twist, try swapping them with sweet potatoes, which add a natural sweetness and a vibrant orange hue. If you prefer a firmer texture, russet potatoes are an excellent choice, holding their shape well during cooking.
Garlic:
Fresh minced garlic is a must for adding depth and aromatic warmth to the soup. Its pungent flavor mellows when cooked, becoming sweet and savory. If fresh garlic isn’t available, garlic powder is a convenient substitute, but you’ll miss the slight texture fresh garlic provides.
Fresh Herbs (Dill & Parsley):
Fresh dill and parsley elevate the soup with their bright, herbal notes. Dill brings a unique tangy, almost citrusy flavor, while parsley adds a fresh, grassy element. If you’re out of fresh herbs, Italian seasoning combines dried herbs like basil, oregano, and thyme, which can work as an all-in-one substitute.
Turmeric:
This vibrant yellow spice adds more than just color; it provides a subtle earthy and slightly bitter flavor. Plus, it’s packed with health benefits, such as anti-inflammatory properties. If you want a different spice profile, smoked paprika adds a smoky warmth, while ground cumin offers a nutty, spicy kick.
Dry Red Lentils:
The heart of the dish, red lentils cook quickly and break down into a creamy texture, making them perfect for soups. If red lentils are unavailable, green or brown lentils can be used, but keep in mind they take longer to cook and retain their shape more. For a similar option, masoor dal (a type of red split lentil) is an excellent choice.
Vegetable Broth and Water:
These liquids form the flavorful base of the soup, enhancing the ingredients’ natural flavors. Vegetable broth keeps the recipe vegan, while chicken broth can be used for those who don’t require a plant-based version. Adding water ensures the soup’s consistency can be easily adjusted.
White Miso Paste:
This ingredient is the secret to a deep, umami-rich flavor. It enhances the soup without overpowering it. If you don’t have miso paste, soy sauce or tamari can step in as substitutes, offering a similar savory note.
Chopped Spinach:
Leafy greens like spinach not only add color but also boost the soup’s nutrient content. If spinach isn’t available, kale or Swiss chard are fantastic alternatives that hold up well in soups. For a milder green, consider baby arugula or even collard greens.
Lemon Juice:
A squeeze of fresh lemon juice at the end brightens the soup and ties all the flavors together. For variety, lemon zest adds a more concentrated citrus flavor, or lime juice can provide a tangy twist.
Salt and Pepper:
These simple seasonings are essential for bringing out the best in every ingredient. Use freshly ground black pepper for a bit of heat and kosher or sea salt for a clean, balanced taste. Adjust these to suit your personal preference.
Helpful Tools for Making Red Lentil Soup
Simplify your cooking process with these handy tools:
- Large Pot or Dutch Oven: Ideal for cooking hearty soups evenly.
- Immersion Blender or Food Processor: Perfect for blending a portion of the soup to achieve a creamy texture.
- Cutting Board and Sharp Knife: Essential for prepping vegetables efficiently.
- Airtight Containers: For storing leftovers and meal prep portions.
Step-by-Step Instructions
Prep Work
- Heat olive oil in a large pot or Dutch oven over medium heat.
- Add diced onions, carrots, and celery, cooking for 8 minutes until softened.
- Stir in minced garlic and turmeric, cooking for 1 minute while stirring to prevent sticking.
Cooking the Soup
- Add vegetable broth, potatoes, red lentils, miso paste, dill, parsley, and 1 cup of water.
- Bring to a boil, then reduce to medium-high heat for a rapid simmer. Cook for 10-12 minutes until potatoes are tender.
- Remove 2-3 cups of soup and blend until smooth with an immersion blender or food processor. Return the blended portion to the pot, stirring to combine.
Finishing Touches
- Add chopped spinach and cook until wilted (1-2 minutes).
- Stir in lemon juice and season with salt and black pepper to taste.
- Serve with a slice of crusty bread or store in airtight containers for meal prep.
Tips & Tricks
- For Creamier Soup: Blend more of the soup or add a little leftover tomato paste.
- Adjusting Consistency: Add less water for a thicker soup or more for a lighter texture.
- Make It Your Own: Try adding sweet potatoes, fire-roasted tomatoes, or smoked paprika for a unique twist.
- Storage Tips: Use freezer-friendly jars, leaving room for expansion when freezing.
- Boosting Flavor: A drizzle of olive oil or a sprinkle of feta cheese adds an extra touch.
FAQs
Yes, but the cooking time will increase, and the texture may differ slightly.
It keeps well for up to 5 days in an airtight container.
Absolutely! Leave space in the container for expansion.
Pair it with crusty bread, brown rice, or a simple green salad.
Yes! Use the high-pressure setting on the Instant Pot or cook on low for 6-8 hours in a slow cooker.
Red Lentil Soup Meal Prep
Ingredients
- 1 tbsp extra virgin olive oil
- 1 yellow onion, diced
- 2 large carrots, diced
- 2 ribs celery, diced
- 3-4 yukon gold potatoes, cubed
- 5 cloves garlic, minced
- 2 tbsp of each fresh chopped dill & parsley or use 1 tbsp Italian seasoning as a substitute
- dash of turmeric
- 1 ½ cups dry red lentils
- 4 cups vegetable broth
- 1-2 cups water
- 1 tsp white miso paste use 1 tbsp of soy sauce as substitute
- 4 cups chopped spinach
- salt and pepper to taste
- 1 lemon juiced
Instructions
Prep
- In a large dutch oven or pot add your olive oil, onions, carrots, and celery. Cook on low heat for about 8 mins. Add in your minced garlic, turmeric and and cook for another minute. Stir regularly to make sure they don't stick to the pan and burn.
Cooking Soup
- Next, add in your vegetable broth, potatoes, red lentils, miso paste, parsley, dill and 1 cup of water. Bring to a boil then reduce to a rapid simmer for 10-12 minutes or until the potatoes are tender.
- Remove 2-3 cups of the soup and blend it until smooth and creamy to give this soup a creamier texture. Then add it back into the soup pot and stir to combine.
- Add more water only if needed to adjust the consistency. Add in 2 large handfuls of chopped spinach, and cook until it wilts. (about 1-2 mins for spinach)
Finishing Touches
- Add in the juice of 1 large lemon, and season with salt and pepper to taste. Store in 6 mason jars. These are freezer friendly, so if you are freezing them make sure to leave a little empty room in the jar.
- Usually I put 4 in the fridge and freeze 2 jars for another time. These are delicious served with a fresh slice of bread if desired. Enjoy!
Video
Notes
Nutrition
Conclusion: Red Lentil Soup Meal Prep
This hearty red lentil soup is a cozy, budget-friendly recipe that’s perfect for soup season. Packed with b vitamins, plant-based protein, and fresh herbs, it’s an easy lentil soup recipe the whole family will enjoy. So grab your Dutch oven and give it a try—your weeknight meal prep just got a whole lot tastier!
What a great meal prep, soup this time of the year is so satisfying, also made double batch and froze some so in 2 weeks from now I will have this again! So amazing how meal prep can save you so much time. New follower here from YouTube ☺️☺️😊
Thanks so much Ally! ☺️ And I agree meal prepping is a game changer! Be sure to check out more of my meal prep recipes here!
Lentils are sooo amazing and this soup was fantastic!
Glad you loved it! Lentils are so versatile.