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Looking for a meal thatโs simple, nourishing, and totally satisfying? This plant-based Red Lentil Soup is the kind of recipe that builds confidence in the kitchen and comfort in your bowl. Itโs made with pantry staples, minimal chopping, and big flavorโso whether youโre new to plant-based cooking or just craving something hearty and wholesome, this soup has your back.
You donโt need fancy tools or complicated techniques. Just a few fresh ingredients, a pot on the stove, and a little simmer time. Red lentils cook quickly and melt into a rich, velvety texture, making this the perfect no-fuss weeknight dinner or meal prep go-to. Because eating more plants doesnโt have to be complicatedโit can be cozy, flavorful, and deeply satisfying. Let this soup be your warm welcome into easy plant-based cooking.
Why this Recipe Rawks
Okay, hear me outโyou may not be totally sold on lentils, but this red lentil soup might just change your mind. Itโs cozy, flavorful, and totally plant-based (you wonโt miss the meat, promise). Plus, it checks all the boxes: easy, healthy, and super satisfying. Hereโs why I think you should give it a try:
- Itโs quick and so simple to make: Red lentils cook faster than most legumesโno soaking required and ready in about 30 minutes. Perfect for busy weeknights or when you want a hearty meal without the wait.
- Packed with plant-based protein: This soup is naturally rich in protein and fiber, making it a filling, nourishing option for anyone looking to eat more plants and feel satisfied.
- Comfort food with clean ingredients: It delivers cozy, comfort food vibes without relying on heavy creams or processed ingredientsโjust simple, wholesome staples that taste amazing and fuel your body.
Red Lentil Soup Ingredients
While this spiced lentil soup has a long-ish ingredient list, they all work together to produce a tasty result. Trust me, you wonโt want to miss out on these rawkinโ fresh vegetables and vibrant spices.
- Coconut Oil: My favorite healthy fat to help sautรฉ a few of the ingredients.
- Yellow Onions: My go-to onion for its buttery, mild flavor.
- Celery Stalks: An often hidden, yet necessary ingredient to make any soup a success. Pro tip: use the leafy ends of the celery in the soup if you can! They bring even more flavor.
- Garlic: I always mince fresh garlic for the most nutrition. Garlic is a powerful health booster.
- Fresh Ginger Root: This anti-inflammatory root packs a powerful punch, so a little goes a long way!
- Spices: I use a blend of cumin, turmeric and red pepper flakes to add warmth, earthiness and just a bit of heat.
- Fire-Roasted Tomatoes: If you like heat then these are a no-brainer! Use regular diced tomatoes to tone my soup down a bit.
- Vegetable Stock: Homemade or store-bought, look for a stock with real ingredients.
- Red Lentils: These have a less-earthy flavor than green lentils do. Red lentils also get softer during cooking, which is what I wanted for this soup.
- Spinach: Iโll always add leafy greens, and this soupโs no exception!
Lentil Buying guide
I always look for lentils in clear packaging so that I can see how vibrant the color is. The brighter the color, the fresher the lentils. Green lentils can be used in this spiced lentil soup, yet they donโt get as soft as red lentils and have a much stronger flavor.
Look for lentils next to dried beans, or in the soup aisle. You can also look in the international aisle of most grocery stores. Skip over the ones in spices or other liquids, you want plain, dried lentils for this recipe.
How to Make Spiced Lentil Soup
This soup does have a few more components than some, yet itโs 100% worth it at first bite. Hereโs how I make my Red Lentil Soup:
Step 1: Sautรฉ the onion and celery in coconut oil (or the oil of your choice). This releases the flavors and adds a lovely warmth to your final product.
Step 2: Sautรฉ the garlic and ginger, stirring constantly so the garlic doesnโt burn (this can happen quickly!). Use fresh minced garlic for the best results.
Step 3: Add spices and tomatoes, namely turmeric, cumin and fire-roasted tomatoes. Stir quickly to combine so that the spices donโt stick to the bottom.
Step 4: Add vegetable stock and lentils and give the soup a few stirs to cover the lentils. Now all you need to do is allow the soup to simmer until the lentils are soft (no crunch!).
Step 5: Add spinach and lemon juice once the soup is ready. Lemon juice is a #gamechanger so donโt forget it!
Feel free to taste the spiced lentil soup and add in a bit of salt and pepper, or just let people add it to their own bowls after serving.
Boom! Soup is served. I like to top mine with cilantro, avocado and red pepper flakes for a bit of healthy fat and spice to finish up this masterpiece.
Cooking Tips
My number one tip for the best-tasting soup all the time is this sautรฉ the aromatic ingredients. Whether you are slow-cooking your soup or just simmering on the stove top, taking a few minutes to sautรฉ a few of the veggies first opens them up nicely. I want my soup to be as flavorful as possible and this is the way to do it.
My second tip is to make extra! Whether youโre feeding one person or a family of five, make sure to have a few extra servings when youโre finished. This way you can freeze or refrigerate them to enjoy later in the week for quick lunches or dinners. No need to chop all that produce more than once.
Finally, use what you have on hand. Soup often contains several ingredients, yet they can easily be swapped for something thatโs easier for you to find or less expensive to purchase in your town. Living in Florida gives me access to a wide variety of produce that I know isnโt available all over the United States. If you ever need help with a swap, just drop a comment below and let me help!
Common Questions
Is red lentil soup good for you?
Mine is! I use as many fresh, whole food ingredients as I can so that this soup nourishes and helps boost your immune system during cooler weather.
Do I need to soak lentils before adding them to soup?
Not in my soup. I do rinse my lentils before adding them to the soup pot, but they will soften nicely inside the simmering stock without the need to soak beforehand.
Can I use other types of lentils instead?
You can, but the texture will change. Brown or green lentils take longer to cook and hold their shape, so the soup wonโt be as creamy. Stick with red lentils for that smooth, hearty consistency.
How long does red lentil soup last in the fridge?
It will keep for up to 4โ5 days in an airtight container in the fridge. It also freezes wellโjust let it cool completely, portion into freezer-safe containers, and reheat as needed.
More Soup Recipes
If you know me, you know I love soup. Itโs a great way to pack in lots of different veggies at once. It also fills the whole house with amazing smells. Here are a few more vegetarian soup recipes Iโve created that have been hits on my blog:
Donโt forget to rate + review this Red Lentil Soup recipe once youโve tried it. I canโt wait for your feedback!
Red Lentil Soup
Ingredients
- 1 tbsp coconut oil, unrefined
- 1 yellow onion diced
- 2 stalks celery diced
- 8 garlic cloves minced
- 2 tsp ginger root finely minced
- 1 tbsp cumin ground
- 1 tsp turmeric ground
- 1 ยฝ cup fire-roasted tomatoes
- 4 cups vegetable stock
- 1 ยฝ cups red lentils uncooked
- 2 cups spinach roughly chopped
- 2 tbsp lemon juiced
Toppings
- ยผ cup cilantro
- ยฝ avocado diced
- 1 tsp red pepper flakes
Instructions
- Heat the coconut oil in a large pot over medium-high heat. Add the onion and celery. Sautรฉ for 5 minutes, or until the onion is translucent.
- Add the garlic and ginger and sautรฉ for 1 minute, stirring constantly.
- Add the cumin and turmeric. Stir for 30 seconds, or until fragrant. Add the tomatoes and stir again.
- Add the vegetable stock and lentils. Lower heat to a simmer and partially cover the pan. Cook for 25-30 minutes or until the lentils are soft.
- Stir in the spinach and lemon juice. Add salt and pepper.
- Top with cilantro avocado and red pepper flakes for serving.
Equipment
- dutch oven
Notes
- Swap ground turmeric with fresh turmeric root for even more anti-inflammatory benefits.
- Swap fresh ginger root with 1/8 tsp ground ginger, though this will eliminate some of the nutrition found in fresh ginger.
- Omit the red pepper flakes and use regular diced tomatoes for a less spicy result.
A delicious version of vegan chili, I added Hatch Chile powder for a little more heat.
This is a winner, so tasty and healthy!
Very hearty soup. delicious with the added spinach cilantro and avocado. Seasonings nice and spicy. Lovely Fall soup!
This was so good! Great compliment of flavors and loved the heartiness. I added carrots to it as well.
This was so amazing!!! I loved the spice profile and the cilantro and avocado added a nice creaminess!
5 stars!!!
Give me heartburn but other than that was very tasty especially with spinach.
I loved this version of a lentil soup. Such a wonderful blend of flavors.
I didnโt modify the recipe. Used avocado for garnish. Very filling.
Seems like it made more than 4 servings, which is great as it will freeze well.
Really robust flavor for relatively little effort.
This soup was delicious. I fire roasted the tomatoes myself since I dont like canned tomatoes. I used less garlic and onion the suggested and still came out amazing. Definitely making this soup again.
Very tasty and filling. Even my husband thought it was tasty and this is โnot his kind of thing โ!!! I used one large onion. I donโt care for turmeric but the combination with cumin was yummy!
Tasty, aromatic, and filling! I liked the avocado cube topping.
Tasty with a good combination of flavors. Enjoyed the spiciness. Filling.
This was good. My avocado wasnโt ripe though so Iโll try it again tomorrow.
We normally donโt like lentil soups, but surprisingly we enjoyed this one! The lentils soaked up more broth than expected, we would add more broth the next time.
Was anxious about putting spinach in at last minute but worked great. Hearty soup. Donโt normally use red lentils but really liked them
Made this soup tonight.
A little to much cumin, but it was good anyway.
Love
The avocado and cilantro on top. โค๏ธ
Loved the savory flavors. 25-30 minutes wasnโt quite enough for tender lentils . Celery was also crunchy which wasnโt all bad. I will enjoy this tomorrow.