Vegan Lentil Soup
A wholesome and deeply comforting one-pot lentil soup. Made from scratch with fresh vegetables, tender brown lentils, and herbs, this soup is simmered to perfection without any processed broth. A final squeeze of lemon juice makes the flavors pop.
For 6 servings
4 steps. 45 minutes total.
- 1
Step 1
- a.Sauté the aromatics
- b.Heat the olive oil in a large pot or Dutch oven over medium heat.
- c.Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables have softened, about 5-7 minutes.
- 2
Step 2
- a.Bloom the spices and cook tomatoes
- b.Add the minced garlic, dried thyme, and cumin powder. Cook for another minute until fragrant.
- c.Add the finely chopped fresh tomatoes and cook for 3-4 minutes, stirring until they start to break down.
- 3
Step 3
- a.Simmer the soup
- b.Stir in the rinsed lentils, water, bay leaf, salt, and black pepper.
- c.Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for 30-35 minutes, or until the lentils are tender.
- 4
Step 4
- a.Finish and serve
- b.Remove the bay leaf from the pot.
- c.Stir in the fresh spinach and cook for 1-2 minutes until it has just wilted.
- d.Turn off the heat and stir in the fresh lemon juice.
- e.Taste and adjust seasoning if needed. Serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker soup, use an immersion blender to partially blend it, or transfer 1-2 cups to a regular blender and return it to the pot.
- 2Rinse your lentils thoroughly before cooking to remove any debris or dust.
- 3Don't skip the lemon juice at the end; it brightens up all the flavors of the soup, especially without salty broth.
- 4This soup freezes beautifully. Let it cool completely, then store in airtight containers for up to 3 months.
- 5Feel free to add other vegetables like diced potatoes, zucchini, or bell peppers along with the carrots and celery.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red pepper flakes along with the garlic for a gentle, warming heat.
high proteinHigh protein
Stir in a cup of cooked quinoa or canned chickpeas (rinsed) during the last 5 minutes of simmering for an extra protein boost.
healthyHealthy
To make this even lower in sodium, omit the salt entirely and increase the lemon juice. You can also add a tablespoon of fresh parsley or cilantro at the end for more flavor.
quickQuick
Use 1.5 cups of pre-cooked or canned lentils (rinsed well) and reduce the simmering time to 15 minutes.
Why this is on our healthy list.
Excellent Source of Fiber
Lentils are loaded with dietary fiber, which promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
Rich in Plant-Based Protein
This soup provides a substantial amount of protein from lentils, essential for muscle repair, immune function, and overall body maintenance.
Heart Healthy
Being low in sodium and saturated fat, and rich in fiber and potassium from vegetables, this soup supports cardiovascular health.
Packed with Vitamins and Minerals
The variety of vegetables like carrots, celery, and spinach provides essential nutrients including Vitamin A, Vitamin K, and iron.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein and dietary fiber from lentils, which aids digestion and keeps you full. It's also low in fat and rich in vitamins and minerals from the fresh vegetables.