Looking for a healthy and delicious red lentil soup recipe? This hearty, healthy, vegan, gluten-free soup is packed with iron and fiber easy vegan lentil recipes. Perfect for a plant-based diet, this quick and easy recipe makes the ideal lunch or appetizer.
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Packed with nutrition, this vegan lentil soup is sure to satisfy your taste buds and keep you full for hours. If you are a fan of one-pot recipes you can check out my collection of One Pot Vegan Meals here.
Looking for more inspiration? You can check out easy vegan lentil recipes
Ingredients & Substitutions: Red Lentil Soup Recipe
The vegan red lentil soup recipe requires a variety of ingredients to create a flavorful and satisfying soup. The base of the soup is made up of red lentils, which are rinsed well before use. Olive oil is used to sauté the onions and garlic, while bay leaves are added to infuse a subtle flavor. Tomato paste is added for a tangy taste, along with an Italian spice blend to add complexity to the soup. Chopped carrots and onions are added for sweetness and depth of flavor.
“Chicken-less” broth or vegetable broth is used to create the liquid base of the soup, along with water to thin it out to the desired consistency. Hot chili flakes are added to taste for a hint of spiciness, and a large handful of chopped greens can be added for added nutrition. Finally, the soup is topped off with fresh ground black pepper and fresh parsley or other herbs to enhance the flavors of the dish.
Helpful Tools
- Large saucepan or soup pot
- Blender or immersion blender
- Colander for rinsing the lentils
- Chopping board and knife for preparing vegetables
- Measuring cups and spoons
How to Make This Red Lentil Soup Vegan Recipe
Making red lentil soup vegan is a simple process that can be accomplished in just a few steps. Begin by thoroughly rinsing the red lentils. Consider soaking them if you have a heightened sensitivity to lentils.
In a generously sized saucepan over medium heat, introduce olive oil. Add diced onion and carrot to the pan and sauté until soft, approximately 3-4 minutes.
Incorporate minced garlic, bay leaves, and an Italian spice blend. Stir well and cook for an additional 1-2 minutes.
Pour in broth, water, red lentils, tomato paste, and chili flakes. Bring the soup to a boil and let it simmer for 15 minutes. Stir intermittently to prevent sticking or burning.
After the designated time, ladle 2-3 cups of the soup into a blender. Blend until smooth and reintroduce the mixture to the pot, stirring thoroughly.
For added nutritional value, consider adding spinach or kale to the pot and simmer until softened, roughly 5 minutes.
Season with salt and pepper to your liking, garnish with your favorite toppings, and savor the flavors!
Finally, serve the red lentil soup in a bowl and add your desired toppings.
You can sprinkle some fresh ground black pepper or fresh herbs like parsley on top to enhance the flavor of the soup.
Enjoy your delicious and healthy plant based lentil soup!
Tips & Tricks
Here are a few tips and tricks that can help you make the best vegan red lentil soup possible:
- To prevent the soup from sticking to the bottom of the pan or burning, stir it occasionally while simmering.
- If you’re using kale, massage it with a little olive oil first to remove the bitterness before adding it to the soup.
- Red lentils tend to thicken up easily, so when reheating the soup, you may need to add a little water to thin it out slightly.
- If you have leftovers, the soup will thicken as it sits in the fridge. Simply add in some water or broth to thin it out when reheating.
- This is a very flexible recipe and almost any spice blend can be used. Soup is a great way to use up some extra veggies in the house so don’t be afraid to add other vegetables into the mix!
FAQ: Vegan Red Lentil Soup
Red Lentil Soup Recipe Healthy Quick Vegan
Ingredients
- 1 ½ cups Red lentils rinsed well
- 2 tbsp Olive Oil
- 1 small Yellow onion, diced
- 2 large Carrots, finely chopped
- 4 Cloves minced garlic
- 1 tbsp Italian seasoning
- 3 tbsp tomato paste
- 2 Bay Leaves
- 4 cups “Chicken-less” broth or vegetable broth
- 1 cup Water
- Hot chili flakes to taste
- 1 large Handful of chopped greens (I used spinach)
Toppings
- Fresh ground black pepper
- Fresh parsley or other fresh herbs
- chili oil
Instructions
- Start by rinsing the red lentils well. They can be soaked and then rinsed if you are especially sensitive to lentils.
- In a large saucepan on medium heat, add the olive oil.
- Next, add in the onion and carrot. Cook for about 3-4minutes or until soft.
- Now add in the garlic, bay leaves, and Italian spice blend. Mix well and cook for another 1-2 minutes.
- Next, add in broth, water, red lentils, tomato paste and chili flakes. Bring the soup to a boil and simmer for 15 minutes. Stir occasionally to prevent the soup from sticking to the bottom of the pan or burning.
- Once the 15 minutes is up, scoop out 2-3 cups of the soup and transfer to a blender. Blend until smooth, and add the blended portion back into the pot with the remainder of the soup. Mix well.
- If you have spinach or kale to add into the soup, add into the pot and simmer until it softens. About 5 minutes.
- Season with salt and pepper to taste, add your favourite toppings and enjoy!
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Nutrition
Conclusion: Red Lentil Soup Recipe
Indulge in the goodness of our red lentil soup recipe—a delectable and wholesome dish that’s plant-based, easy to prepare, and affordable. Packed with the easy vegan lentil recipes, vibrant vegetables, and a medley of aromatic spices, this soup offers a vegan delight rich in protein, fiber, iron, and folate. Embrace the gluten-free goodness, ideal for those on a vegan journey.
Whether you’re seeking a comforting lunch option or a robust appetizer, our red lentil soup recipe is tailored to satiate your cravings. Immerse yourself in its warmth, savor the comforting aroma, and let this nourishing creation fill your kitchen and uplift your body and soul. Try it today and redefine your plant-based dining experience!
Frequently Asked Questions: Healthy Red Lentil Soup
Why are red split lentils best for quick weekday soups?
Red split lentils cook in just 15–20 minutes without any prior soaking. As they simmer, they naturally break down to create a velvety, thick soup broth without needing heavy cream or flour thickeners.
Can I freeze red lentil soup for meal prep?
Yes! Red lentil soup freezes exceptionally well. Allow the soup to cool completely, then store in freezer-safe containers for up to 3 months. Reheat on the stovetop with a splash of vegetable broth or water to adjust consistency.
How do I add extra flavor to simple red lentil soup?
Sauté onion, garlic, and fresh ginger in olive oil before adding ground cumin, smoked paprika, and turmeric. A final squeeze of fresh lemon juice right before serving elevates all the flavors!
LOVE LOVE LOVE this soup! I used chopped up celery leaves, basil, spinach & parsley for the green level of nutrition- ➡️fibre ⛽️ fuel????- ➡️extra plant diversity! I forgot about blending up some of it but we didn’t notice????! We were getting hungry for ???? lunch and after we had the ingredients— it was indeed quite quick to make! I had soaked the lentils before we went grocery shopping.
I gave some to my healthy neighbour and she was thrilled! Her and her husband were going to enjoy that for supper!
THANK YOU so much for the extra tips- they are good and entertaining! I love the utubes that go along with the recipe!
I’m looking forward to trying many more of your delicious recipes!
You’re welcome!! So Happy you loved this recipe! Check back weekly for new vegan recipes!
Loved this soup so easy to make and very easy to customize!
Hi Lacie, thank you so much for trying out my soup recipe and so happy you loved it ????
Great recipe nice and quick to make! Love the taste of lentils.
Thank you so much Karen!
This is a staple in our house, so simple and comforting.
Thank you so much Debra!
This lentil soup was great the recipe is so flexible and enjoyed making some customization due to what I had available in my kitchen.
Thanks so much Teagan so happy you enjoyed customizing the recipe!
What a simple and easy delicious soup. Loving your lentil series!
Thanks Jordyn!
I have been on a new plant based diet and loving your recipes really enjoying all your lentil recipes. This red lentil soup was also fantastic! ????
Thanks so much for trying out my recipe and so happy you loved this soup!
Loved this red lentil soup! And bonus it’s vegan!!
Thanks Isabella!
This was a great soup and super easy and affordable it made me lunch all week.
I’m so glad you enjoyed the soup, and that it provided you with an easy and affordable lunch option for the entire week
Hello- I had some friends for lunch and so I had to give them this recipe and everybody was thrilled and loved it and thank you very much Even though I’ve already made one review this is another because it just keeps on getting better each time we try it thank you very much!
Thank you so much for sharing your experience! I’m thrilled to hear that everyone enjoyed the recipe and that it keeps getting better each time you try it. Your feedback means a lot to me, and I’m grateful for your support. If you ever have any questions or need more recipes, feel free to reach out anytime. Thanks again!
GREAT recipe! so easy and healthy and now I have some in the fridge for a day off in the kitchen. Great for supper or lunch- I didn’t add as much water so it was thick enough for a plate! thanks for all your great recipes!
Yayyy!! Thank you so much! I’m SO happy you loved the recipe! What a great idea to make it a thick recipe! So happy you enjoyed it 🙂