This hearty, flavorful Vegan Lentil Soup is a comforting, budget-friendly dish made with simple ingredients like French green lentils, a classic mirepoix, savory vegetable broth, and a variety of spices. It’s a one-pot wonder that’s perfect for busy weeknights, meal prepping, or serving a crowd. With 19 grams of protein per serving, this soup is both filling and nutritious. Plus, it’s vegan, gluten-free, and grain-free, making it suitable for a variety of dietary needs.
Why You’ll Love This Recipe
-
Budget-Friendly: This lentil soup is made with inexpensive ingredients, yet it’s packed with protein and flavor.
-
Easy to Make: One pot, simple ingredients, and straightforward instructions make this a fuss-free dish that anyone can make.
-
Vegan and Gluten-Free: Suitable for a wide range of dietary needs without compromising on taste.
-
Freezer-Friendly: Make a big batch and store leftovers for later. This soup freezes beautifully!
-
Healthy and Hearty: Packed with lentils, vegetables, and flavor, this soup is a nutritious meal on its own.
Ingredients
For the Soup
2 tablespoons Olive oil
1 large Yellow onion, chopped
2 Carrots, peeled and chopped
2 Celery stalks, chopped
2 cloves Garlic, minced
1 tablespoon Tomato paste
1 ½ teaspoons Italian seasoning
1 teaspoon Paprika
1 teaspoon Cumin
2 Bay leaves
Freshly ground black pepper, to taste
1 ½ cups French green lentils (or brown lentils)
1 can Crushed tomatoes (14.5 oz)
4 cups Vegetable broth
3-4 cups Water (depending on desired soup thickness)
1 tablespoon Lemon juice
Fresh parsley for garnish (optional)
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
-
Sauté the Aromatics: In a large pot or Dutch oven, heat olive oil over medium heat. Add the chopped onion, carrots, and celery. Cook for about 5-7 minutes, stirring occasionally, until the vegetables soften.
-
Add Garlic and Spices: Stir in the garlic and cook for another 1 minute. Add tomato paste, Italian seasoning, paprika, cumin, bay leaves, and black pepper. Stir to combine and cook for another 2 minutes to toast the spices.
-
Add Lentils, Tomatoes, and Broth: Stir in the green lentils, crushed tomatoes, vegetable broth, and 3 cups of water. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 20-30 minutes, or until the lentils are tender. Add more water if you prefer a thinner consistency.
-
Final Touches: Stir in lemon juice for a burst of acidity. Taste and adjust seasoning, adding salt, pepper, or more spices if desired.
-
Serve: Ladle the soup into bowls and garnish with fresh parsley. Serve with crusty bread or your favorite vegan sides for a complete meal.
Servings and Timing
-
Servings: 4-6
-
Prep Time: 10 minutes
-
Cook Time: 30 minutes
-
Total Time: 40 minutes
Variations
-
Red Lentils: If you have red lentils on hand, they work well too, but they cook much faster than green lentils. Keep an eye on the cooking time to avoid them becoming mushy.
-
Add Coconut Milk: For a creamy twist, stir in a splash of coconut milk before serving.
-
Extra Veggies: Feel free to add other vegetables like spinach, kale, or potatoes for extra nutrients and flavor.
-
Spices: Adjust the spices to suit your taste. Add a pinch of cayenne pepper for heat, or add more cumin for a deeper flavor.
Storage/Reheating
-
Refrigerator Storage: Store leftovers in an airtight container in the fridge for up to 5 days.
-
Freezer Storage: This soup freezes well. Store in freezer-safe containers for up to 2 months. Let it cool to room temperature before freezing.
-
Reheating: Reheat in the microwave or on the stovetop. If frozen, allow the soup to thaw overnight in the fridge and reheat as usual. You may need to add a little water to thin it out if it thickens too much.
FAQs
Are lentils a legume or grain?
Lentils are a legume, similar to beans like black beans, chickpeas, and pinto beans.
Do I need to soak lentils before cooking them?
No, lentils cook quickly and don’t need to be soaked. Simply rinse them before cooking.
Can I make this lentil soup in an Instant Pot?
Yes, you can! Use the sauté function for the first few steps, then pressure cook for about 8-10 minutes on high. Let the pressure release naturally.
How can I make this lentil soup thicker?
If you prefer a thicker soup, try using an immersion blender to blend part of the soup or mix in a cornstarch slurry (1 tablespoon cornstarch mixed with 1 tablespoon water) and simmer.
Can I make this soup creamy?
Yes! For a creamy version, stir in a splash of coconut milk just before serving.
Can I use different types of lentils?
Yes, while green lentils are preferred for their texture, brown lentils work as well. Red lentils cook faster and tend to become softer and mushier.
How do I make lentil soup spicier?
Add a pinch of cayenne pepper, red pepper flakes, or extra paprika to spice things up.
Can I add potatoes to this soup?
Yes, diced potatoes are a great addition to this soup. Add them when you add the lentils and broth, and cook until they’re tender.
How do I prevent the lentils from becoming mushy?
Don’t overcook the lentils. They should be tender but still hold their shape. Check them at the 20-minute mark, and don’t let them simmer too long.
Can I use beef broth instead of vegetable broth?
For a non-vegan version, you can substitute beef broth, though this will change the flavor profile.
Conclusion
This Vegan Lentil Soup is a delicious, hearty, and nutritious meal that’s easy to prepare and full of flavor. Packed with protein and fiber, it’s perfect for a satisfying lunch or dinner. With its simple ingredients, one-pot cooking method, and ability to be customized, this soup will quickly become a staple in your meal rotation. Whether you make it fresh or store it in the freezer for later, it’s a comforting dish that can be enjoyed year-round.
