Red lentil and vegetable soup – a healthy, vegan soup that’s easy to make and loaded with vegetables. It’s a flavor packed soup perfect for cold chilly nights.
Saturday was a rainy day so I made a big pot of this red lentil and vegetable soup. I’ve been making this soup a lot this winter – it’s vegan, warm and comforting, full of flavor and packed with vegetables (3 cups of kale!).
Soup is one of my go-to meals in the winter. I love to make a big pot of red lentil soup and then use it up during the week.
- It’s great with a grilled cheese sandwich.
- Or serve it with a salad for a lighter option.
- This soup is so thick and hearty, I sometimes like to serve it over rice with a side of sautéed veggies, like these green beans, for a healthy, vegan dinner.
This soup is simple to make and uses basic pantry ingredients and lots of fresh vegetables. It’s seasoned with curry and cumin – both aromatic spices that give the soup a warm, earthy kick. And it’s packed with kale – an all round good for you green.
I used red lentils in this soup – they are cooked with the vegetables and vegetable broth until tender. They break down and thicken the soup.
Soup is a great way to get more plant-based meals into your family’s diet. It’s a great meatless Monday option – flavorful, healthy and filling with plenty of protein and fiber.Why I’m sharing this recipe
Why I’m sharing this recipe
- Hearty and filling: This is a flavorful, hearty soup packed with vegetables.
- Plant based protein and low fat: This soup is a great source of protein and is a low fat recipe.
- Freezer-Friendly: This recipe is easy to double. So make a big batch and freeze half for later use.
- Red Lentils: Earthy red lentils cook fast and break down to make a thick, flavorful soup.
- Kale: Kale is a hearty green the holds up well in this soup.
- Vegetable: Carrots, onions, celery and tomatoes create the soup’s flavorful base.
- Spices: Cumin, curry powder and red pepper flakes are a warming, aromatic blend of seasoning with a touch of heat.
- Vegetable Broth: A flavorful alternative to just plain water.
How to make this soup in five easy steps
The recipe steps below are a visual guide on how to make this recipe – a printable recipe card and instructions can be found at the bottom of the post.
- Step 1: Prep all your ingredients – chop up the onion, celery, carrots and kale. Measure out the lentils and spices. Have everything ready to go.
- Step 2: Sauté the onions in a little olive oil in a large pot until soft.
- Step 3: Stir in the carrots, celery and kale and sauté until the kale has wilted and the veggies are soft.
- Step 4: Add the lentils, spices, tomatoes and vegetable broth. Bring to a boil and let simmer over low to medium heat for 35 minutes.
- Step 5: Puree the soup with a hand blender to the desired consistency. I blended about half of the soup – I like it rich and hearty. Serve in a bowl with some crunchy French bread.
Top tips for making this recipe
What kind of shortcuts can I use when I make this recipe? I used two short cuts when prepping the ingredients. I used pre-chopped kale that was already shredded. And I used baby carrots – so I didn’t have to peel any carrots – just sliced up the baby carrots and I was done.
How do I prep the lentils? Always sort through lentils for small debris. I like to pour them out onto a rimmed baking sheet and look through for any old wrinkled lentils or small debris or stones and discard. Once you’ve sorted through the lentils, give them a quick rinse in a strainer before adding to the soup – lentils can be dusty.
You can store this soup in the fridge for up to five days in an airtight container.
Yes! Like most soups, it becomes richer and more flavorful the next day. If the soup seems too thick when you reheat it, add a little more stock or water to get your desired consistency.
Yes! Freeze in freezer friendly containers or in zip lock bags. I like to freeze it in individual portions. To thaw, I place the frozen soup in the refrigerator overnight. In the morning it will have thawed and it’s ready to warm up on the stove top. Soup can be stored in the freezer up to 3 months.
No. The good news about lentils is that you do not have to soak them before using them. Red lentils are quick to cook and don’t need a pre-soak before adding to the soup.
Looking for more soup recipes? Then try one of these:
- Lentil and Kale Soup – a reader favorite!
- Tomato Tortellini Soup with zucchini and spinach – a hearty, filling, winter soup.
- Roasted Carrot and Parsnip Soup – a simple, flavorful soup using roasted carrots and parsnips.
If you make this recipe and enjoy it, please come back and leave a comment and rating. I’d love to hear from you!Print
Red Lentil and Vegetable Soup
Red lentil and vegetable soup is a healthy, vegan soup that’s easy to make and loaded with vegetables. It’s a flavor packed soup perfect for cold chilly nights.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Total Time: 55 minutes
- Yield: 6 1x
- Category: Soup
- Cuisine: American
- 1 tbs olive oil
- 1 small onion – diced
- 1 cup of thinly sliced carrots
- 1/2 cup diced celery
- 3 packed cups of chopped kale – I used pre-chopped kale
- 2 cloves of garlic – minced
- 1 tsp cumin
- 1 tsp curry powder
- 1/2 tsp red pepper flakes
- 1 can (14.5 oz) crushed tomatoes
- 1 cup red lentils – sorted to remove any debris
- 3 cups vegetable stock – low sodium
- 2 cups water
- 2 tsp lemon juice
- Sauté the onion in oil over low heat for 5 minutes until soft.
- Add celery, carrots and garlic to the onions and stir to combine.
- Add kale, 1 cup at a time, until it’s wilted.
- Sauté the vegetable mixture for 5 minutes.
- Before adding the lentils to the soup, check for any debris and rinse throughly in a sieve under running water.
- Add lentils, tomato sauce and spices.
- Add vegetable stock and water.
- Bring to a boil and turn down to simmer for 35 minutes.
- Stir occasionally while the soup cooks.
- When the soup is done, add two tablespoons of lemon and stir to combine.
- Use a hand blender to puree the soup to the desired consistency. I pureed about half of the soup.
- Makes 4 large bowls or 6 cups of soup.
You’ll be adding 3 cups of kale, which is a lot of kale. The best way to do this is to add one cup of kale at a time, stirring until it reduces/wilts. Then repeat for the two remaining cups of kale.
Make sure to check your lentils for any debris – spread out on a rimmed baking sheet and remove anything that is not a lentil.
Make sure to rinse the lentils before you add them to the pot – lentils can be dusty.
Time savers: I used pre-chopped kale that I bought at the supermarket. I also used baby carrots – so I didn’t need to peel the carrots – just sliced them thinly.
If you make this recipe and enjoy it, come back and leave a message and a rating. I’d love to hear from you!
This recipe serves 4 bowls or 6 cups of soup.
Nutrition information is an estimate based on an online nutritional calculator.
- Serving Size: 1 of 4
- Calories: 326
- Sugar: 5.3g
- Sodium: 617mg
- Fat: 5.8g
- Saturated Fat: 2.1g
- Carbohydrates: 35.8g
- Fiber: 16.6g
- Protein: 13.6g
- Cholesterol: 0
Keywords: #lentilsoup #vegansoup