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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.
Delicious, hearty, filling, spicy
I truly enjoyed this recipe, love lentil soup, I made half of recipe and it was sooo delicious, I will make it again and again. Thank you
I found this recipe very enjoyable and had it with some dark WW bread.
Willing to share at church pot luck.
Thanks
Absolutely delicious and very filling! 10/10 would make again!
Yes !! I made this soup and everyone, kids and all ate it up !!! Its definitely a make again !!!
A spicy satisfying lunch for us! We enjoyed the new tastes and are happy to have another meal for us in the freezer .Perfect!
Love the difference in this lentil soup from the one I usually make. I enjoyed the chunks of veggies and the avocado on top. I added the red pepper flakes while cooking since we all like spice here. I totally screwed up and used my prepared spinach for the “kale” chips, so I used my kale for the spinach. I added it a bit earlier thinking it might need more time to soften and glad I did. It makes the dish look very pretty as well as tasty.
Yum! This soup has been added to the “make it again” list. Everyone loved the flavor and heartiness of this soup.
Good fibers and proteins!!!! Lentil spice soup! I’m a fan of lentil it’s my favorite cuz can come with any veggies add cilantros it’s flavors and perfect textures I love it. It’s my favorite!!! I’m definitely makes again perfect for this seasons!!! Thank you for your hard work
Wow! The Spiced Lentil Soup is exceptionally DELICIOUS! My husband and I love the spices with lentils and spinach for lunch. The avocado cubes and cilantro complement the flavors of the soup. I will be serving this in our next Fall dinner party.
This was another really nice recipe. These soups are really hearty and filling.
I love lentils and this recipe is different than my usual recipe. I loved the flavor from the fire roasted tomatoes (I actually used some heirloom cherry tomatoes that I had smoked on the pellet grill). Ginger, turmeric and cumin are some of my favorite spices. Thanks for another great recipe!
Yummy soup! Loved the fresh toppings, I feel like I got super lucky because my avocados are perfectly ripe today! The only modification I made was adding a teaspoon of a roasted spice blend I made for a tagine a few weeks ago. Healthy, fresh and filling! Thank you for another great recipe.
Love the soup the flavour and it vibrant colour and it filling too .
Wow,this soup tasted absolutely fantastic. I used normal tinned tomatoes because I can’t get fire roasted in Germany.Even my daughter,who normally isn’t a fan of lentils liked it very much. The avocado and cilantro were the cherry on top. This one is a keeper for sure
Soup looked so yummy…loved the flavors. I shared this one with visiting family. Little overpowering cumin wondered about adding curry. But all good. Froze some for later, as well!
Nicely spiced! Not what I usually use and was delighted with the flavors.
I like the heartiness of this soup. It reminds me of a stew. Turmeric is one of my favorite spices to cook with. It adds a nice warm taste and there are tons of great health benefits. I also added a tsp of Garam Masala, I love the flavor profile and thought it went well with the cumin and fresh ginger. This is my first time using red lentils. I soaked them first to help reduce the cooking time. I think they are a nice addition to a soup. I would like to try them in other dishes as well. The creaminess of the avocado along with the lemon enhances the flavors and adds a brightness to it that’s very enjoyable. The cilantro adds a fresh peppery citrusy flavor that’s just right.
Just the smell off the soup cooking was so nice in the house. My 3 year old said she smelled, ‘Yummies‘. She was right it was very yummy. I packed a bowl for my lunch at work.
We eat lentil soup pretty regularly, but this recipe is our new favorite. It was so yummy, and we especially loved the avocado with it.
I forgot to say, in the future I would could it with the red pepper flakes right in the soup.