One-Pot Red Lentil Soup

Looking for a meal that’s simple, nourishing, and totally satisfying? This 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.

Why You’ll Love It

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.

Free 5-Day Soup Challenge

To celebrate this cozy season, we’re cooking up a fall-inspired soup each day—packed with veggies, perfect for busy nights, and every bowl you make is a chance to win $750 in prizes!

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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 depth that roasted brings, then these are a no-brainer! You can use regular diced tomatoes, too.
• Vegetable Stock: Homemade vegetable stock or store-bought, look for a one 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. Look for dried lentils next to dried beans, or in the soup aisle.
• Spinach: I always add leafy green vegetables— our health is our wealth, right?

How to Make Red 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:

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.

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.

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.

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!).

Add spinach and lemon juice once the soup is ready. Lemon juice is a game-changer so don’t omit!

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.

Red Lentil Soup 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

Hearty Vegetable Barley Soup

Creamy Celery 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 (255)

One-Pot Red Lentil Soup

Jen Hansard

This red lentil soup simmers lentils with fire-roasted tomatoes, cumin, turmeric, fresh ginger and plenty of garlic until they break down, thick and hearty. Stir in spinach and lemon at the end for 21 grams of plant protein per bowl, no soaking required.

Review Save Print Pin

Serves: 4

Prep Time: 15 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 45 minutes minutes

Ingredients 

• ▢ 1 tbsp avocado oil
• ▢ 1 yellow onion diced
• ▢ 2 stalks celery diced
• ▢ 8 garlic clove minced
• ▢ 2 tsp ginger root 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

Instructions 

• Heat the avocado oil in a large pot over medium-high heat. Add the onion and celery and sauté until the onion is translucent, about 5 minutes.
• Add the garlic and ginger and cook, stirring constantly, for 1 minute. Add the cumin and turmeric and stir until fragrant, about 30 seconds, then stir in the tomatoes.
• Add the vegetable stock and lentils and bring to a simmer. Reduce the heat, partially cover and cook until the lentils are soft, 25 to 30 minutes.
• Stir in the spinach and lemon juice and season to taste with salt and pepper.
• Serve topped with the cilantro, avocado and red pepper flakes.

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Recipe Notes

• Slow Cooker Method: Add everything except the spinach and lemon juice and cook on low for 6 hours or high for 2 1/2 hours, checking early so the lentils don’t turn mushy. Stir in the spinach and lemon juice at the end.
• Ingredient Swaps: Use 1/4 teaspoon ground ginger in place of fresh. Fresh turmeric root also works in place of ground; use about 1 tablespoon grated.
• Spice Level: For a milder soup, leave out the red pepper flakes and use regular diced tomatoes.
• Storing: Leftovers keep in the fridge for up to 5 days or the freezer for up to 3 months. The soup thickens as it sits, so thin it with a splash of stock when reheating.

Nutrition

Serving: 2 cups | 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

Equipment

6-qt enameled Dutch oven

2-in-1 citrus squeezer

Souper Cubes freezer tray

Le Creuset measuring cups

Le Creuset measuring spoons

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