Hearty Red Lentil Soup

Looking for a meal that’s 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. It’s made with pantry staples, minimal chopping, and big flavor—so whether you’re new to plant-based cooking or just craving something hearty and wholesome, this soup has your back.

You don’t 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 doesn’t have to be complicated—it 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 out—you may not be totally sold on lentils, but this red lentil soup might just change your mind. It’s cozy, flavorful, and totally plant-based (you won’t miss the meat, promise). Plus, it checks all the boxes: easy, healthy, and super satisfying. Here’s why I think you should give it a try:

1. It’s quick and so simple to make: Red lentils cook faster than most legumes—no soaking required and ready in about 30 minutes. Perfect for busy weeknights or when you want a hearty meal without the wait.
2. 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.
3. Comfort food with clean ingredients: It delivers cozy, comfort food vibes without relying on heavy creams or processed ingredients—just 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 won’t want to miss out on these rawkin’ fresh vegetables and vibrant spices.

• Coconut Oil: My favorite healthy fat to help sauté 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: I’ll always add leafy greens, and this soup’s no exception!

How to Make Spiced Lentil Soup

This soup does have a few more components than some, yet it’s 100% worth it at first bite. Here’s how I make my Red Lentil Soup:

Step 1: Sauté 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: Sauté the garlic and ginger, stirring constantly so the garlic doesn’t 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 don’t 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 don’t 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 sauté the aromatic ingredients. Whether you are slow-cooking your soup or just simmering on the stove top, taking a few minutes to sauté 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 you’re feeding one person or a family of five, make sure to have a few extra servings when you’re 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 that’s 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 isn’t available all over the United States. If you ever need help with a swap, just drop a comment below and let me help!

More Soup Recipes

If you know me, you know I love soup. It’s 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 I’ve created that have been hits on my blog:

Jalapeno Vegan Corn Chowder

1-Pot Vegetable Noodle Soup

Vegetable Barley Soup

Creamy Celery Soup

Easy Gazpacho Soup

Spicy Black Bean Soup

Don’t forget to rate + review this Red Lentil Soup recipe once you’ve tried it. I can’t wait for your feedback!

4.77 from 253 votes

Red Lentil Soup

Dive into a nourishing and fulfilling soup recipe loaded with vegetables, hearty lentils and natural spices. This red lentil soup is the perfect cool weather delight and can be made once and frozen to serve again and again this season.

Print Pin Rate

Prep: 15 minutes mins

Cook: 30 minutes mins

Total: 45 minutes mins

Serves: 4

Author: Jen Hansard

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Ingredients  

1x2x3x

• ▢ 1 tbsp coconut oil, unrefined
• ▢ 1 yellow onion diced
• ▢ 2 stalks celery diced
• ▢ 8 garlic clove minced
• ▢ 2 tsp fresh gingerroot finely minced
• ▢ 1 tbsp ground cumin ground
• ▢ 1 tsp turmeric, ground ground
• ▢ 1 ½ cup fire-roasted tomatoes
• ▢ 4 cup vegetable stock
• ▢ 1 ½ cup red lentils uncooked
• ▢ 2 cup spinach roughly chopped
• ▢ 2 tbsp lemon juiced

Toppings

• ▢ ¼ cup cilantro
• ▢ ½ avocado diced
• ▢ 1 tsp red pepper flakes

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Instructions 

• Heat the coconut oil in a large pot over medium-high heat. Add the onion and celery. Sauté for 5 minutes, or until the onion is translucent.
• Add the garlic and ginger and sauté 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.

Helpful Tools

6-qt 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.

Nutrition

Calories: 407 kcal | Carbohydrates: 65 g | Protein: 21 g | Fat: 9 g | Saturated Fat: 4 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 3 g | Sodium: 1050 mg | Potassium: 1192 mg | Fiber: 25 g | Sugar: 13 g | Vitamin A: 2429 IU | Vitamin C: 25 mg | Calcium: 137 mg | Iron: 8 mg

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