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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:
- 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.
- 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 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!
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 don’t 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 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!
Common Questions
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.
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.
You can, but the texture will change. Brown or green lentils take longer to cook and hold their shape, so the soup won’t be as creamy. Stick with red lentils for that smooth, hearty consistency.
It will keep for up to 4–5 days in an airtight container in the fridge. It also freezes well—just 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. 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:
Don’t forget to rate + review this Red Lentil Soup recipe once you’ve tried it. I can’t 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 ½ cup fire-roasted tomatoes
- 4 cups vegetable stock
- 1 ½ cups red lentils uncooked
- 2 cups spinach roughly chopped
- 2 tbsp lemon juiced
Toppings
- ¼ cup cilantro
- ½ 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. 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.
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.
I will keep this recipe and make it again, very good.
This one is great to make during the cool months, Debbie!
easy to make, quite good and will make it again. I replaced cilantro with parsley.
Great idea to replace cilantro with parsley, Willow!
Very yummy. Liked all the different flavors and both lemon and avocado are a must. Is a little bit more like a stew, quite thick but I liked it that way as well (husband liked it too). Another keeper…
I’m a fan of thicker soups too, Daria. This one definitely checks that box!
Ok had to add on a little comment here. Call me crazy, but I just ate this cold and it was still amazing. Since it is a little thicker it didn’t feel like a soup but more like a bowl and then adding the avocado and cilantro fresh was just sooo good. Husband said the hot version is still his favorite but I do really like the cold option as an alternative as well (eating up the leftovers or as a packed lunch).
THIS SOUP GOT ATE SO FAST THAT I BARELY HAD TIME TO PUT THE AVOCADO…ON IT. MY HUSBANDSAID IT REMINDED HIM OF INDIAN FOOD ALOT..SO HE SPICED THE NEXT MEAL WITH MORE SPICE! WILL DEFINATELY MAKE THIS AGAIN!
Love to hear that this one didn’t last long in your house, Doris!
I really liked this recipe, great flavours and very filling. First time using red lentils.
Hi Tammy! Glad you liked this one!
Delicious! I’ve been thinking it was time for some yummy lentil soup and this one really fits the bill!
So glad you liked this Lentil Soup, Gail!
This was a tasty soup and easy to make. I added extra celery which I love. The only thing I’d change next time is omitting the lemon.
Hi Linda! Extra celery is a great addition to this one!
This soup is very tasty. Used home made beef broth and only had whole tomatoes. I don’t usually make lentil soup but this really took no time at all – make it for my supper after work.
I bet it turned out awesome, Gwenda! Rawesome job!
We had this soup for dinner today and I’ll definitely make it again. My family gave it a unanimous 5 stars!
Love to hear your family gives this a unanimous 5 stars, Manuela!
I like all the textures and flavor combos in this soup. Very tasty! I served with a side of corn chips. Next time I will increase the amount of lentils to up the protein and hope I won’t feel hungry again so soon afterwards.
Let me know how it turns out next time with your additions, Liz!
This soup turned out great. I had some hot garlic I bought at the farmers market and used that. My husband couldn’t get enough of this one so there is none for the freezer, yet.
I bet the hot garlic made this one that much better, Helyn!
Very tasty! I added lots more heat, another can of tomatoes and more broth and it’s delicious! Great way to get in protein with my favorite lentils.
Sounds delish, Kelly! Glad you like this one!
I made my own broth and also doubled the soup recipe. I loved the fragrance from the vegetable, sautéing and lentils are one of my favorite foods. I usually don’t use ginger so much in cooking but loved the taste of this soup. Topping the soup with avocado, cilantro and pepper flakes elevated soup to the next level. Soup was also easy to make. Great soup with just the right amount of spiciness.
Hi Janie! Love that you made your own broth, I try to do that when I have the time too!
Tasty, feeling and nutricious
Hi Sukanta! You used three of my favorite words, this hearty soup checks all three boxes!
The variety of veggies in this soup was great. However, a little thick for me. I will add more vegetable broth next time I make it.
Hi R! Def add more veggie broth next time if you’re looking for a thinner soup.
MMMM!
Love that you liked this one, Ingrid!