This one-pot red lentil soup is my family’s go-to for turning “hangry” into happy fast. Hearty, wholesome, and ready in under an hour, it’s a simple vegan comfort food recipe we reach for again and again.
On those days when your stomach yells, 'Feed me, now!' and your energy shouts, 'But make it quick!' turn to this Healthy Red Lentil Soup.
It's a no-fuss, full-flavored, nutritious dish in which the lentils are cooked until tender and super flavorful. It is by far the most requested soup in this house.
This soup is delicious with a slice of crusty bread garnished with fresh herbs, a drizzle of olive oil, or Lemon Pistachio Gremolata, which I also dollop on my Vegetable Stew and Dumplings.
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Why You'll Love This Soup
- This is a one-pot meal, making it incredibly easy to prepare.
- It is delicious any time of year!
- It's made with easy-to-find ingredients.
- This dish can be prepared quickly since red lentils are one of the fastest-cooking types of lentils.
- It's a nutritious meal because lentils are a rich source of fiber, iron, and protein and contain essential and non-essential amino acids the body needs.
- Great for batch cooking.
- Low in calories and high in protein.
- This soup is versatile. Check out the variations below for ideas.
Ingredients
Here's everything you'll need to make this delicious, healthy vegan soup. See the recipe card for quantities.
- Onions - Use a yellow or white onion for the best flavor.
- Garlic - There is something special about fresh garlic in this dish. Fresh garlic has a more complex flavor profile than garlic powder, so I suggest not substituting it for the best flavor.
- Vegetable base paste - I use Better Than Bouillon Vegetable concentrated base paste. I can control the depth of flavor I want much more easily than with a carton of broth. Alternatively, substitute the water and the vegetable paste called for in the recipe card with 7 cups of homemade or store-bought vegetable broth.
- Carrots - Substitute with sweet potato.
- Red lentils - Soaking lentils for a few hours is recommended but not necessary.
- Lemon zest and lemon juice - Don't skip this ingredient. It really livens up the taste.
Variations
One of the things I love about this soup is that it is delicious with just a few simple ingredients. But you can use this simple recipe as a base and create variations using a few tweaks, changing the flavor profile easily. Here are some ideas:
- Sauté chopped celery along with the onions. Throw in some kale or spinach at the end for extra nutrients.
- Add diced jalapeño peppers or red pepper flakes for a spicy kick.
- I love this soup with sweet potato and/or zucchini. I like it so much that I debated whether to include it in the recipe instead of carrots. If you want to add them, add it when you add the lentils. You may need to add a ¼ to ½ cup more water or veggie broth if you add more volume of vegetables.
How To Make the Best Red Lentil Soup
This soup is so easy to make and is great for batch cooking for the week. See the printable recipe card for details.
Step 1: Start by putting one tablespoon of olive oil or vegetable broth in a pan. Heat it and toss in your onions. Stir them around until they are translucent, about 5 minutes.
Step 2: Next, add garlic, cumin, paprika, and cayenne. Stir them in for about 30 seconds. But watch out for your spices. They can burn fast, so be ready to put in a little water or broth if you see that happening.
Step 3: Stir in tomato paste until it changes from bright red to darker red. This takes around 3 minutes. If stuff sticks to the bottom of the pot, add a little water or broth to scrape it up. It makes the soup taste even better.
Step 4: If you have a vegetable base paste, add it and cook for 2-3 minutes. Then add water, carrots, and lentils, boil, and simmer for 35-45 minutes with the lid on. (No paste? Use 7 cups of vegetable broth instead to substitute the water and vegetable paste in the recipe)
Step 5: Halfway through, check if the soup is as thick or thin as you like. If you want it soupier, just add more vegetable broth.
Step 6: When the lentils are soft, turn off the heat. Add lemon juice and the zest from the lemon. Don't skip this step!
Step 7: Then add salt and pepper to really amp up the flavor.
Step 8: This is an optional step. Blend your soup with an immersion blender if you like it a little smooth. Or you can put some of it in a regular blender and then put it back in the pot.
Top Tips
- Don't skip adding zest and lemon juice. This soup bursts with fresh flavor, enhanced by a hint of lemon and its zest. In fact, I recommend almost always zesting a little lemon anytime a recipe calls for lemon juice—it takes it up a notch.
- If lentils have earned a “tooty fruity” reputation in your kitchen, don’t worry. To minimize the gas, try soaking your lentils for at least 3-4 hours before cooking. And here’s the kicker: eating more lentils can help! Yep, it’s like a gassy boot camp for your gut. The more you chow down, the more your microbiome adjusts, and eventually, less gas is the reward. So, if you’re ready to turn your digestive system into a lentil-loving pro, check out 20+ Delicious Vegan Red Lentil Recipes and let the gut training begin!
Serving Suggestions
- Serve the soup with a slice of crusty bread, naan, or pita bread for a hearty and filling meal.
- Pair the soup with a side salad for a refreshing and light contrast. Try this Vegan Greek Pasta Salad, Vegan Caesar Salad, or Mediterranean Cucumber Tomato Salad.
- Top the soup with a dollop of plain vegan yogurt for a creamy addition.
- Garnish the soup with mint instead of parsley or cilantro.
Red Lentil Soup FAQS
Red lentil soup is nutritious and rich in protein, fiber, and nutrients like iron and folate. Paired with veggies and spices, it's flavorful and healthful. Just remember to watch for added sodium in broths or stocks.
Yes, you can make red lentil soup ahead of time and store it in the refrigerator for up to five days. You may need to add some water or broth to thin it out when reheating because the lentils soak up the liquid.
Red lentil soup can be customized to your liking. You can add different vegetables, such as sweet potatoes or spinach, or adjust the spices to your taste. See the post for variations.
Got a minute? I'd love for you to dive into the comments and rate this Simple Red Lentil Soup. Your feedback is invaluable—did you love it? Did you make any fun twists? Let me know how my directions worked for you so I can keep improving my recipes.
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Best Red Lentil Soup
Equipment
Ingredients
- 1 tablespoon olive oil
- 1 medium onion chopped
- 4-5 cloves garlic minced
- 1 ½ teaspoons cumin
- 1 ½ teaspoons paprika
- ½ teaspoon cayenne
- 1 tablespoon tomato paste
- 2 tablespoons vegetable base paste*
- 7 cups water
- 3 large carrots
- 1 ½ cups red lentils
- 1 teaspoon salt
- ¼ teaspoon pepper
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice from 1 lemon
- parsley or cilantro garnish
Instructions
- Heat: In a large pot, heat olive oil over medium heat. Add chopped onions and sauté until onions are translucent.
- Saute: Add garlic, cumin, paprika, and cayenne. Stir until fragrant, about 30 seconds to 1 minute.
- Caramelize: Add tomato paste and sauté until caramelized, about 3 minutes. If necessary, add a little broth or water to scrape and remove any dark bits on the bottom of the pot. This is all flavor.
- Flavor: Add the vegetable base paste and sauté for about 3 minutes. This brings out its flavor.
- Boil: Add water, carrots, and rinsed lentils. Bring to a boil and reduce heat to a simmer.
- Simmer: Cover the pot and simmer for 35-40 minutes until the lentils are tender.
- Season: Season with salt and pepper to taste.
- Zest: Add lemon zest and lemon juice.
- Garnish: Serve with lemon wedges and fresh parsley or cilantro for garnish.
- Optional Blend: Use a blender or immersion blender to partially blend the soup to the desired consistency. See the post for more variations.
Madison Pearce says
This is my new favorite soup of all time!
Regi Pearce says
That's amazing to hear! Knowing it's your new favorite soup of all time is the best kind of compliment. Thank you so much for sharing your love for it so I'll make it for you more often!