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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 loved this soup the first time it was part of the challenge and really enjoyed it again. It’s all about the ginger in my opinion. I had never used red lentils, only the dark ones. A true keeper.
This was delicious! I didn’t have celery, so I used part of a leftover red pepper and some carrot shreds. Since the carrots have less water than the celery, the soup needed another 1/2 cup of broth. I used a whole teaspoon of red pepper flakes, and they added just the right amount of heat.
Very nice recipe chef . Thank you for your effort .
Great combination of flavors. Comforting and nourishing. My preschooler approved and kept asking for more!
So far this soup is my favourite! I always forget how much I love lentils until I have a soup made with them. Family loves it too which is a win in my books!
Yayy!! Family approved means a lot, Eilidh!
Love this chunky veggie soup, so yummy
Hi Tina! So glad you loved this one!
I did the soup challenge last year and this is my favorite recipe. Healthy and filling. This in one recipe I don’t make any changes to except I only need to cook my lentils for 20 min or they get too mushy. The beauty is from chopping the veggies to serving is maybe 30-35 minutes. This s a family favorite. Thanks
You’re so right, Jean! This one is quick, easy and filling!
This was true winner! We loved the richness and protein of the lentils! I did add a little more indian spices to it…Out of all the soups this one was my husbands favorite!
Hi Doris! So glad you thought this one was a winner!
I have made red lentil chilli before but this soup takes the cake. I was so impressed with the flavour I’d even say it is best soup I’ve ever made. I will be making the one weekly. Yum!
I love to hear this, Heidi!
This was delicious, and the aroma of seasonings in the kitchen brought them in to eat. It was a winner for my family easy to make, seasoned very nicely. I added a little extra heat the crushed peppers perfect! made extra to freeze for the coming weeks.
Crushed peppers are perfect in this one, you’re so right Jax!
This soup is ideal for these cool fall nights. Hearty, filling and tastes great. I did freeze a bowl, so I could eat it next week.
You’re right! This one is perfect for fall, Carol!
I think it had a good flavor. I had to simmer my lentils much longer to get the softness that I liked. I also left out the red pepper flakes.
Hi Becky! Great idea on how to cook this one to your liking!
This soup was delicious! I left out the red pepper flakes, but otherwise made the recipe as written.
I leave them out sometimes too, my kiddos aren’t into anything super spicy!
Oh boy this soup eats like a hearty stew.
Spices are perfect this will be a fall favorite!
So glad this one will be a fall favorite of yours, Lydia!
I liked this soup, easy to make. Made the whole house smell like Autumn. Next time I’ll make a double batch so I can freeze some for a quick lunch or dinner.
This one freezes well, Ronda!
Warm and yummy for a cool fall day. Easy, quick and spare goes in the freezer. What could be better!
You’re so right, Terri!