Vegan Lentil Soup Recipe (8 Ingredients!) (2024)

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This Vegan Lentil Soup recipe is so incredibly easy to make using very basic pantry staple ingredients! It is a 1 pot meal and 8 easy to find ingredients. This lentil soup recipe is packed with plant-based protein, low-fat, oil-free and is simple to make, not to mention loaded with delicious flavor!

VEGAN LENTIL SOUP RECIPE

We all need very easy pantry staple recipes, am I right? Everyday vegan recipes that are not complicated or call for a crazy long list of ingredients or 10 different spices. This vegan no oil lentil soup recipe truly is based off of ingredients found in your dry pantry, with just 3 very common fresh ingredients. But even those can be kept in the freezer and are very basic.

This lentil soup using green lentils is loaded with protein, is super simple and easy to make! You likely already have all or most of these ingredients on hand.

INGREDIENTS NEEDED

Green dry lentils
Italian seasoning: Store-bought or my homemade blend
Garlic powder
Tomato paste
Spinach
Carrots
Onion
Dark balsamic vinegar
Low-sodium vegetable broth

HOW TO MAKE VEGAN LENTIL SOUP

Step 1: If you would like to soak your lentils for better digestion, then soak them 2-4 hours, drain and rinse them well. I always like to do this for green lentils, as I find I digest them much better.

Step 2: Cook the onions and carrots over medium heat in a bit of water until tender.

Step 3: Add the spices and stir to toast them for about 30 seconds and to absorb any residual liquid remaining.

Step 4: Add the vegetable broth, water and the lentils. Bring to a boil, cover partially to allow some steam to escape and reduce the heat to low and simmer for about 15 minutes or until tender.

Step 5: Add the tomato paste and balsamic vinegar and stir through. Stir in the spinach until wilted. Taste and add any more salt/pepper if needed. If desired, serve with red pepper flakes for a kick and fresh green onions.

MORE VEGAN SOUP RECIPES

1 Pot Sweet Potato Lentil Soup
Vegan Red Lentil Spinach Soup
Healthy Vegetable Soup With Rice
Lazy Day Vegan Tomato Bisque
Vegan Cauliflower Curry Soup
Lazy Red Lentil Curry Soup
Smoky Sweet Potato Black-eyed Pea Soup
Low-fat Smoky Broccoli Potato Soup
Healthy Potato Carrot Tomato Soup
Easy Vegan Ramen Noodle Soup
Sweet Potato Broccoli Cheese Soup

*This post contains affiliate links. See my full disclosure policyhere.

If you make this recipe, be sure to leave feedback below and share your pic onInstagramorFacebookand tag me @thevegan8#thevegan8!

Vegan Lentil Soup Recipe (8 Main Ingredients!)

Brandi Doming

5 from 16 votes

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Course Dinner, Soup

Cuisine American, Vegan

Yields 4 large bowls

Ingredients

1 cup (200g) dry green lentils
1 packed cup (160g) white or yellow onion
3 large carrots, peeled & sliced 1/4 inch thick
2 tablespoons Italian seasoning
1 tablespoon garlic powder
1 teaspoon fine salt
1/2 teaspoon ground black pepper
3 cups low-sodium vegetable broth
1 cup water
5 tablespoons (75g) tomato paste
1 tablespoon (15g) dark balsamic vinegar
4-5 large handfuls of fresh spinach leaves OR omit if you don't have any. It does add lovely texture and nutrition though.
Optional toppings: red pepper flakes and green onions
I use this scale.

Instructions

Make sure to sort through and remove any debris from the lentils.
Also, SOAKING THEM first makes these cook in just about 15 minutes!
I chose to soak my lentils in a bowl filled with water for 2-4 hours because of better digestion. I have less bloating and tummy aches when I soak my lentils first, but this can totally be skipped if you don't want to soak them.
Rinse the lentils thoroughly even if you soaked them or not.
To a large pot, add about a 1/2 cup of water over medium heat. Once hot, add the onion and carrots and cook for 5-8 minutes, stirring occasionally, until the onions are translucent and the carrots are almost fully tender.
Add the Italian seasoning, garlic powder, salt and pepper and stir for about 30 seconds to toast them and absorb any residual liquid left.
Add the vegetable broth, the 1 cup of water and the lentils.
Bring to a rolling boil, then reduce the heat to low, cover partially with a lid just letting a bit of steam escape and simmer for about 15 minutes or until the lentils are tender. PLEASE NOTE that since I soak mine for 2-4 hours first, they are beautifully tender by the 15 minute mark, but if you do not soak yours first, they make take twice as long to cook.
Add the tomato paste and balsamic vinegar and stir through to heat another minute or so.
Add the spinach if using and stir through just until wilted. Remove from the heat. Taste and add any salt and pepper if needed. This can vary due to the broth used. Top with red pepper flakes for a kick of heat (if desired) and fresh green onions.

Nutrition

Serving: 2cupsCalories: 257kcalCarbohydrates: 47.8gProtein: 16.3gFat: 0.9gSodium: 718mgPotassium: 1156mgFiber: 19.4gSugar: 10.2gCalcium: 133mgIron: 6mg

Tried this recipe?Tag @thevegan8brandi on Instagram and use tag #thevegan8!

Keyword easy vegan lentil soup recipe, everyday lentil soup, green lentil soup recipe, lentil soup recipe, oil free lentil soup, vegan lentil soup recipes, vegan no oil lentil soup recipe

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Reader Interactions

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Comments

JoAnn Buel
March 21, 2020 at 12:01 am
See Also
Easy Gluten-Free Vegan Bagels Recipe - Allergen-Friendly - Fresh is Real Whole30 Zuppa Toscana - Dairy-Free Potato Soup Recipe Mayonnaise Recipe (Super Easy!) | Downshiftology 15 Easy Japanese Salad Recipes
Can I use the pardina Brown lentils beings how I have 25# bag of them?
Reply
- brandi.doming@yahoo.com
  March 21, 2020 at 12:32 am
  Hi, yes! I would recommend soaking them first like I suggest in the directions, so they cook about the same time as I have noted. If you don’t want to soak them, just keep in mind, the cooking time may take twice as long.
  Reply
Molly
March 21, 2020 at 9:21 pm

Another beautiful and delicious recipe! I had every single ingredient on hand already and made this soup as soon as I got the recipe email! It is so easy to stress bake right now so I have a freezer full of cookies and bars. I was excited to have a healthy soup to make with pantry ingredients 🙂 This was fun and easy to make and super delicious and nutritious! But I could say that for all your recipes.
Reply
- brandi.doming@yahoo.com
  March 22, 2020 at 6:15 am
  Yay! I’m happy to hear you loved it! Thank you so much for your kind words Molly!
  Reply
Tracy
March 22, 2020 at 2:55 am

Made both lentil soups today and both are amazing. Completely different tastes both really, really good!
Reply
- brandi.doming@yahoo.com
  March 22, 2020 at 6:13 am
  That is so wonderful to hear Tracy, thank you so much for letting me know!
  Reply
Mandy
March 24, 2020 at 9:05 pm

This soup is INCREDIBLE!!!! Comes together so fast and uses ingredients that we always have on hand. I’m soaking more lentils so I can make another batch and this time I’m doubling the recipe 🙂 The addition of balsamic vinegar brings such a rich flavor and subtle sweetness that pairs perfectly with the tomato paste. I had leftovers for breakfast and it tasted even better after sitting overnight in the fridge….pretty much like all soups. Not sure if you’ve ever had the Chili Onion Crunch from Trader Joe’s, but Josh and I added a little to our bowls and it was delicious! Can’t wait to make this again! Hope all is well with you and your family! xo
Reply
- brandi.doming@yahoo.com
  March 29, 2020 at 9:16 pm
  Thank you so very much Mandy! I’m so very happy to hear how much you all loved this soup!! Yay! I need to try those chili onion crunch, omg, that sounds amazing!
  Reply
Ashlyn @ F5 Method
March 25, 2020 at 2:24 am
This soup looks so hearty, proving that vegan dishes can still be filling comfort food! I’ve always wanted to incorporate more lentils into my cooking and this recipe looks like the perfect way to do so! 🙂
Reply
- brandi.doming@yahoo.com
  March 25, 2020 at 5:04 am
  That is so kind, hope you love it!
  Reply
Delia
March 25, 2020 at 4:43 am
At what point do you add the lentils?? I’m assuming with the broth/water? I don’t know if I’m blind but I can’t find it in the steps 🙁
Reply
- brandi.doming@yahoo.com
  March 25, 2020 at 5:04 am
  Oops, I added it in the post, but not on the recipe card, it’s added now! Step 6!
  Reply
Candy
March 25, 2020 at 8:34 pm

Love this soup! Made it for dinner and it’s the perfect hearty meal. AMAZING xx
Reply
- brandi.doming@yahoo.com
  March 29, 2020 at 9:16 pm
  So happy to hear that Candy!
  Reply
Morgan
See Also
Ratatouille Recipe • Happy Kitchen
March 28, 2020 at 10:24 am
Can you use precooked lentils for this recipe?
Reply
- brandi.doming@yahoo.com
  March 28, 2020 at 7:58 pm
  Hi Morgan, I’ve not tried it, but think it should work. Since dried beans almost triple in volume though and the recipe is written based on that and the liquid used, I would use 2 cans of lentils (about 3 cups) which should fill up the broth/flavors. The cooking time of course will be reduced using canned.
  Reply
Debby M
March 28, 2020 at 10:48 pm

OMG!!! I just made this last night and it was soooo good!!! I will definitely be making it again, but will be doubling the recipe. Thankyou for sharing!!
Reply
- brandi.doming@yahoo.com
  March 29, 2020 at 12:30 am
  Woohoo! Love love hearing that, thank you Debby!
  Reply
Colleen Neymeyer
March 30, 2020 at 4:31 am

Delicious, quick, easy and best of all, uses ingredients most of us have on hand. This was even a hit with my sister who, after politely eating her bowl of soup, told me she doesn’t like lentils but loved this soup. This will become a standard in our house.
Reply
- brandi.doming@yahoo.com
  March 30, 2020 at 4:40 am
  Oh that is so wonderful to hear Colleen! So glad that even your sister loved this who typically doesn’t like lentils, yay! Thanks for sharing!
  Reply
DONNA MAE
March 31, 2020 at 3:52 am
WOW WOW WOW! Loved the recipe! This will be made weekly!
Reply
- DONNA MAE
  March 31, 2020 at 3:54 am
  
  100 STARS!
  Reply
Linda Roth
April 13, 2020 at 7:51 pm
Could I cook the carrots and onions in a little olive oil instead of water? Or explain why you use water.
Reply
- brandi.doming@yahoo.com
  April 14, 2020 at 9:22 pm
  Hi Linda, I explain why I avoid oil here in detail on this post, so I hope it is helpful! Oil adds a lot of unnecessary calories and fat and by cooking in water or broth, you avoid those excess calories and the end result is just as flavorful and delicious, readers have loved this recipe in all the reviews above. You are of course welcome to use oil if you like, but it’s not needed. I prefer to get my fats from whole foods like nuts, seeds, avocados, etc. rather from oils that are not whole foods and are just pure fat, with all the other nutrients removed. This is based on all the teachings from the plant-based doctors, but you can see more details here: https://thevegan8.com/how-to-cook-bake-without-oil/
  Reply
Anne
June 6, 2020 at 12:37 am

Just made this as part of my commitment to prep ahead some healthy food. Amazing. I’d never soaked lentils before, and will always do so going forward.
Reply
Jenny
July 13, 2020 at 7:02 pm
I have a tomato allergy – do you think I could make this without the tomato paste? Would I need to add anything else to it? Thanks so much!
Reply
- brandi.doming@yahoo.com
  July 14, 2020 at 7:26 am
  Oh, that is really tough, as the tomato paste adds quite a bit of depth of flavor to the soup. It’s not going to taste the same without it and there isn’t really a replacement for tomato flavor. I would make this recipe instead, it has no tomatoes in it. https://thevegan8.com/red-lentil-spinach-soup/
  Reply
  - Jenny Mette
    July 15, 2020 at 5:24 am
    OOOOh that one looks good too! Thanks for the advice. I will try the red lentil soup. 🙂
    Reply
Dee
September 8, 2020 at 12:14 am
Do I have to use green lentils?
Reply
- brandi.doming@yahoo.com
  September 8, 2020 at 8:53 pm
  You could use brown if you like, but you don’t want to use red, as this recipe is written based off using the lentils that take longer to cook. I’ve linked to other recipes above that use red lentils if you prefer.
  Reply
Christa
October 16, 2020 at 5:04 pm

This was so good! I’ve been looking for a lentil soup recipe that wasn’t bland and unappetizing. The tomato paste and vinegar at the end really adds a nice depth of flavor. This will go into my regular rotation, doubled!
Thank you!
Reply
- brandi.doming@yahoo.com
  October 18, 2020 at 3:06 am
  Really happy you loved it, thank you Christa!!
  Reply
Janett
October 20, 2020 at 10:13 pm

Made this soup. So so so good!
Reply
Ana
January 31, 2021 at 12:50 am

Delicious soup and easy to make! Thank you. All of your recipes that I’ve tried are amazing.
Reply
Linda Marie Wilson
February 21, 2021 at 1:55 am

Hi Brandi, I just made your soup, and it is delicious! I am eating mostly a Nutritarian diet, so I halved the salt, and it tastes just fine. My hubby and daughter also like it! I didn’t have enough tomato paste, and the recipe still turned out delicious. I love your blog and 8 ingredient concept, thanks so much for sharing all your recipes with us :).
Reply
- brandi.doming@yahoo.com
  February 21, 2021 at 2:09 am
  That is wonderful to hear Linda, thank you so much for making it!
  Reply
  - Kathleen
    March 10, 2022 at 3:13 am
    Hello: Can I make this recipe with canned tomatoes instead of tomato paste?
    Thank you!
    Reply
    - brandi.doming@yahoo.com
      March 10, 2022 at 9:27 pm
      The tomato paste is much more concentrated in flavor and thickness, so it won’t have the same flavor result. Canned tomatoes would also be adding a lot more liquid, the paste is best here!
      Reply
Janet
July 29, 2022 at 8:28 pm

Love this soup. So easy to make and very flavorful. I bring it to my non vegan pot lucks and everyone loves it.
Reply
- brandi.doming@yahoo.com
  July 29, 2022 at 8:46 pm
  That’s so wonderful to hear!!
  Reply
Patti
September 26, 2022 at 4:32 am
Just made this for the first time… my husband isn’t even finished with his bowl and he said, “can you make this every week?” I added potatoes but otherwise, this recipe is amazing and perfect. thank you!!!!!
Reply
- brandi.doming@yahoo.com
  September 26, 2022 at 5:29 am
  Yay, thank you so much Patti!!
  Reply

Vegan Lentil Soup Recipe (8 Ingredients!) (2024)

FAQs

Should lentils be soaked before making soup? ›

The other good news: Lentils don't need to soak as beans do (though you do need to sort and rinse them before cooking). Different types of lentils cook in different amounts of time. Red lentils are the fastest cooking and they dissolve as they cook and make for a smooth soup.

Tell Me More ›

Why is my lentil soup not thick? ›

Cook It Longer

Sometimes soup just needs to simmer longer to reach the perfect consistency. Check to see if the vegetables are tender, and then taste the broth. If the soup tastes a bit watery, give it more time.

Tell Me More ›

How do you make Jamie Oliver lentil soup? ›

Heat the oil in a large pan on a medium heat, add the garlic, carrots and bouillon powder (see below), then fry gently for 5 minutes, or until softened, stirring regularly. Add the lentils, then pour in 1 litre of water and bring to the boil, stirring occasionally.

Read The Full Story ›

Is homemade lentil soup good for you? ›

Is lentil soup good for you? If you're wondering if lentil soup is good for you, the answer is yes! Lentils are nutritious, rich in minerals, protein, low in fat, high in fibre (digestive health). They are a terrific vegetarian source of protein with 25% of the calories in lentils attributable to protein.

Know More ›

What happens if you don't pre soak lentils? ›

Don't worry about soaking lentils, split peas, or black-eyed peas (or cowpeas). Lentils and peas are softer than dried beans. They'll cook within 5 to 20 minutes without any soaking time. Nearly all traditional cookbooks tell you to soak dried beans before cooking them.

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How do you keep lentils from getting mushy in soup? ›

Cooking them at a rapid simmer can lead to them splitting their skins from the pressure and thus lead to mushy results. Follow this tip: Trust that a gentle simmer will cook the lentils perfectly. Bring the pot to a rapid simmer first, then reduce the heat to low so that the pot just barely bubbles.

Discover More Details ›

Why is my lentil soup tasteless? ›

To avoid a bland lentil soup, use a flavorful broth—whether that's homemade or store-bought chicken or vegetable broth. The other key is building flavor. To do so, use aromatics like onions and garlic, include fresh or dried herbs, and season well with salt and pepper.

Keep Reading ›

What is the white foam on lentil soup? ›

That means the foam will typically appear when making meat-based broths and, to a lesser degree, soups made from high-protein vegetables such as chickpeas and lentils. When those coagulated proteins cluster together, they can create air pockets, which is what causes the “sudsy bubbles,” says Trout.

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Why did my lentil soup turn brown? ›

the color change you've observed is from oxidation. If you want to prevent this, lay some plastic wrap over the surface of your lentils to prevent air from getting to them, or add some acid, like lime juice, to the recipe.

What is in Heinz lentil soup? ›

We have created the perfect recipe of red lentils, carrots, and spices. Bursting with rich, tasty flavour, it's no wonder that Heinz Soup has earned a special place in our hearts as well as our kitchen cupboards.

What's the difference between split pea soup and lentil soup? ›

While split peas are dried field peas that have been split in half once the skin is removed, lentils are harvested as seeds. Still, they are cooked in a similar manner. In terms of nutrition, they're both high in fiber and protein, with lentils having a slightly higher amount of iron.

Which color lentil is healthiest? ›

Black Lentils (Beluga lentils)

Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

Can I eat lentil soup every day? ›

Eating half a cup of cooked lentils gives you lots of essential nutrients and their high fiber content makes you feel full. However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.

Is lentil soup good for losing belly fat? ›

Lentil soup is rich in protein and fiber, which can aid in weight loss by promoting feelings of fullness and stabilizing blood sugar levels, reducing the risk of overeating.

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Does soaking lentils make a difference? ›

Yes, soaking lentils improves the absorption of zinc, calcium, iron and protein, as well as reduces the phytic acid and tannins. Also, soaking lentils will make them palatable and softer and absorb more protein and minerals.

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Can you add uncooked lentils to soup? ›

Depends if they are red or green lentils. The red ones can be bunged straight in. I just rinse them and add to the soup, the packet says 30 mins cooking so it should be okay.

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How long to soak lentils to reduce gas? ›

Aim to soak your beans or lentils for at least 4 hours, and preferably overnight. Dump the soaking water (i.e. don't use it to cook the beans). Then be sure to give your beans/lentils a good rinse before cooking to wash away those gas-producing carbohydrates. Introduce them slowly.

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Do lentils lose nutrients when soaked in water? ›

No, on the contrary the nutritional value is increased. Soaking legumes neutralise some enzyme inhibitors and phytic acid that can cause minerals carences. What's more, water activates enzymes needed in vitamin synthesis. So it increases the vitamin content (folic acid above all).

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