This vegan lentil soup is warm, cozy, and packed with flavor.
It’s one of those recipes you can throw together on a chilly evening or batch cook for lunches all week.
Simple ingredients, tons of fiber and protein, and the kind of taste that makes you go back for seconds (or thirds).
No fancy stuff here—just real, wholesome food.
Why I Love This Recipe
I’ve been making this lentil soup since my broke college days—it was cheap, filling, and made me feel like I was actually taking care of myself. Now it’s just a staple. I’ll freeze half, eat half, and always feel better after a bowl. It’s the kind of recipe that sticks with you.
- Uses pantry staples
- Great for meal prep
- Full of flavor without needing meat
- Ready in under an hour
- Budget-friendly and satisfying
What You’ll Need
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- 1 cup green or brown lentils, rinsed
- 1 (15-ounce) can diced tomatoes
- 4 cups vegetable broth
- 1 bay leaf
- 1 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper
- 1 tablespoon lemon juice
- Fresh parsley, chopped (for garnish)
Pro Tips
- Rinse the lentils before cooking to remove any dust or debris
- Cut veggies small and evenly so they cook at the same rate
- Add the lemon juice at the end—it brightens everything up
- If you like a thicker soup, use an immersion blender to blend just a portion
- Want more depth? Use fire-roasted tomatoes
Tools Required
- Cutting board
- Sharp knife
- Medium pot or Dutch oven
- Wooden spoon
- Measuring cups and spoons
- Ladle
Substitutions and Variations
- Lentils: Use red lentils for a softer, quicker-cooking version
- Veggies: Add chopped zucchini, spinach, or potatoes
- Spices: Try curry powder or Italian seasoning instead of cumin/paprika
- No oil: Sauté veggies in a splash of broth if oil-free
- Broth: Use homemade broth for deeper flavor
Make Ahead Tips
- Chop all the veggies a day ahead
- Soup stores well in the fridge for up to 5 days
- Freeze in containers for up to 3 months
- Tastes even better the next day after the flavors meld
Recipe
Makes: 4–6 servings
Cook Time: 45 minutes
Step 1: Sauté the aromatics
In a medium pot, heat 1 tablespoon olive oil over medium heat. Add 1 diced onion, 2 minced garlic cloves, 2 diced carrots, and 2 diced celery stalks. Cook for about 5–7 minutes, stirring occasionally, until soft and fragrant.
Step 2: Add spices
Stir in 1 teaspoon cumin, 1 teaspoon smoked paprika, and 1/2 teaspoon dried thyme. Cook for 1 minute to toast the spices.
Step 3: Add lentils, tomatoes, broth, bay leaf
Pour in 1 cup rinsed green lentils, 1 (15 oz) can diced tomatoes (with juices), 4 cups vegetable broth, and drop in 1 bay leaf. Stir everything together.
Step 4: Simmer
Bring to a boil, then reduce heat and simmer uncovered for 30 minutes, until lentils are tender. Stir occasionally.
Step 5: Season and finish
Remove the bay leaf. Stir in 1 teaspoon salt, 1/4 teaspoon black pepper, and 1 tablespoon lemon juice. Taste and adjust seasoning.
Step 6: Serve
Ladle into bowls and top with chopped fresh parsley. Serve hot.
Leftovers & Storage
- Store in airtight containers in the fridge for up to 5 days
- Freeze up to 3 months—thaw overnight and reheat on the stove
- Soup thickens in the fridge; add a splash of water or broth to loosen it up
Macros (Per Serving – 1 of 6 servings)
Calories: 230
Protein: 13g
Fat: 5g
Carbs: 35g
Fiber: 13g
Sugar: 6g
Why This Recipe Works (Quick Science)
Lentils don’t need soaking and cook quickly, so they’re perfect for weeknight soups. The tomato’s acidity helps balance the earthiness of the lentils and spices, while the lemon juice added at the end brings brightness and depth. Spices like cumin and paprika bloom in oil, creating that rich, warm base flavor.
Common Mistakes
Not rinsing the lentils: You’ll get dust or bitterness
- Adding acid too early: Tomatoes or lemon added early can keep lentils from softening
- Forgetting to stir: Lentils can stick to the bottom if left too long
- Overcooking: They’ll turn mushy if you go past 40 minutes
What to Serve With
- Crusty sourdough bread
- A simple green salad
- Roasted sweet potatoes
- Vegan grilled cheese
- Warm pita and hummus
FAQ
Can I use red lentils?
Yes, but reduce cooking time to about 20 minutes—they break down faster and give a creamier texture.
Is this soup spicy?
Nope! It’s warm and flavorful, but not spicy at all. You can always add chili flakes if you want heat.
Can I blend the soup?
Totally. Blend part of it for creaminess, or all of it for a smooth texture.
Does it freeze well?
Yes! It freezes like a dream. Just cool it fully before freezing.
Final Thoughts
This vegan lentil soup is one of those feel-good recipes that doesn’t ask for much, but gives a lot in return. It’s nourishing, affordable, and easy to make any night of the week. Try it once, and I promise it’ll find a regular spot in your kitchen. Let me know how it turned out in the comments—I’d love to hear your version!