Red Lentil Soup Recipe Healthy Quick Vegan

lentil soup vegan

Looking for a healthy and delicious red lentil soup recipe? This hearty, healthy, vegan, gluten-free soup is packed with iron and fiber from red lentils. Perfect for a plant-based diet, this quick and easy recipe makes the ideal lunch or appetizer.

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 my full collection of delicious Lentil Recipes & Lentil Soup Recipes here.

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.

Red Lentil Curry Ingredients

“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.

rinsing red 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.

cooking diced carrot on cat iron for lentil soup

Incorporate minced garlic, bay leaves, and an Italian spice blend. Stir well and cook for an additional 1-2 minutes.

cooking the spices for red lentil soup

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.

adding in the broth and red lentils to the pan

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.

adding spinach to red lentil soup in dutch oven

Season with salt and pepper to your liking, garnish with your favorite toppings, and savor the flavors!

red rentil soup recipe

Finally, serve the red lentil soup in a bowl and add your desired toppings.

lentil soup vegan

You can sprinkle some fresh ground black pepper or fresh herbs like parsley on top to enhance the flavor of the soup.

Red Lentil Soup Recipe

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

What if you don’t have tomato paste for the lentil soup?

No problem! Simply substitute 1/3 cup of tomato sauce for the tomato paste. Keep in mind, 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.

How to store and reheat the soup?

Leftover lentil soup can be stored in an airtight container in the fridge for up to 5 days. Or in the freezer for up to 3 months. To reheat, simply thaw if frozen and gently heat on the stove or in the microwave, adding a splash of water or broth if the soup has thickened.

What are some toppings for the red lentil soup?

For an added flavor boost, top with vegan parmesan cheese, add fresh herbs such as parsley or cilantro. You can also add a dollop of coconut cream, greek yogurt or sour cream. Another option is to add a swirl of chili oil or extra virgin olive oil and serve with crusty bread.

lentil soup vegan

Red Lentil Soup Recipe Healthy Quick Vegan

Explore the ultimate Red Lentil Soup Recipe – a quick, easy, and healthy delight that's both affordable and delicious. This vegan and gluten-free option is a plant-based sensation, ready to warm your soul in just 30 minutes. Elevate your culinary experience with this nutrient-packed, budget-friendly, and easy-to-satisfy dish.
5 from 10 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Lunch, Soup
Cuisine American, Mediterranean, Vegan
Servings 6


  • 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)


  • Fresh ground black pepper
  • Fresh parsley or other fresh herbs
  • chili oil


  • 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!



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!
Tried this recipe?Let us know how it was!

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 goodness of red lentils, 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!

20 thoughts on “Red Lentil Soup Recipe Healthy Quick Vegan

  1. Carol says:

    5 stars
    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!

    • spicyveganfood says:

      You’re welcome!! So Happy you loved this recipe! Check back weekly for new vegan recipes!

  2. Lacie says:

    5 stars
    Loved this soup so easy to make and very easy to customize!

    • spicyveganfood says:

      Hi Lacie, thank you so much for trying out my soup recipe and so happy you loved it 😊

  3. Karen says:

    5 stars
    Great recipe nice and quick to make! Love the taste of lentils.

  4. Debra says:

    5 stars
    This is a staple in our house, so simple and comforting.

  5. Teagan says:

    5 stars
    This lentil soup was great the recipe is so flexible and enjoyed making some customization due to what I had available in my kitchen.

  6. Jordyn says:

    5 stars
    What a simple and easy delicious soup. Loving your lentil series!

  7. Callista says:

    5 stars
    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! 🥣

  8. Isabella says:

    5 stars
    Loved this red lentil soup! And bonus it’s vegan!!

  9. Jada says:

    5 stars
    This was a great soup and super easy and affordable it made me lunch all week.

    • spicyveganfood says:

      I’m so glad you enjoyed the soup, and that it provided you with an easy and affordable lunch option for the entire week

  10. Carol says:

    5 stars
    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!

    • spicyveganfood says:

      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!

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