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This vegan lentil soup is chock full of vegetables, leafy greens, protein rich lentils, and full of Italian flavors. It’s a warm and comforting heart healthy bowl of goodness that’s not only food for your body but good for the soul.
It’s the time of year to enjoy a hearty bowl of lentil soup!
You know that time of the year when winter isn’t quite ready to let go, but spring is in the air. It’s what I call the mud season here in the mid-west. The calendar says it’s spring, but the days are still cold. The snow is slowly melting, and the ground is a muddy mess.
On these in-between winter and spring days I crave a warm and hearty bowl of home cooked soup.
I’m not a canned soup kind of gal. I know there are some decent versions of canned soup out there, and when you’re really in a crunch for time, they will do, but nothing compares to a home cooked stew or soup. The scents and smells of a good stew on the stove fills your home with warmth and comfort.
When my husband came home from work the day I made this soup, he stopped in his tracks and said, “Wow, what is that! It smells amazing!”
Whenever I’m able to make a plant-based recipe that my husband loves, I give myself a little pat on the back. It’s not always easy to please him.
My three year old was also thrilled with this lentil soup, requesting extra helpings of spinach in his bowl.
I think you’ll love this version of vegan lentil soup because…
- It’s big on Italian flavors.
- It’s kid-friendly.
- It’s easy and quick enough to make on a weeknight.
- It’s full of fresh veggies and leafy greens which means lots of nutrients.
- It’s filling and satisfying.
- You’ve probably got most of the ingredients in your fridge and pantry.
- It’s a low cost meal.
Is lentil soup good for you?
Absolutely! Especially this version of lentil soup. With no oil, a modest amount of salt, leafy greens, veggies, and a super power plant-based protein this soup is filling, high in nutrients, and low in calories and fat.
What does vegan lentil soup taste like?
There are so many types of lentils, and they all have slightly different flavors. See my recipe for Lentil Tacos for more on the different types of lentils and why lentils are a healthy addition to your diet. For this recipe I use red lentils. They are small and have a mild flavor. The reason I love them in this soup is that they cook quickly making them perfect for a weeknight meal.
Is vegan lentil soup high in calories?
No, it’s not! Take a look at the nutrition label below. Lentils are rather low in calories, but pack a nutrient rich punch with iron, potassium, and folate. Making lentils an excellent staple in a plant-based diet.
What makes this vegan lentil soup SO delicious?
In my opinion anything that starts with garlic and onions is sure to be delicious. This soup starts with a base of garlic and onions which I cook in a quarter inch of vegetable broth at the bottom of the pan. When the onions are soft I add in the seasoning, 1 tablespoon of Italian seasoning, and 1 teaspoon of cumin. The onions are sweet, and the Italian seasoning and cumin gives it depth.
Ingredients You’ll Need to Make Vegan Lentil Soup:
- Vegetable Broth
- Diced Tomatoes
- 1 small onion
- Carrots
- Celery
- Garlic
- Red Lentils
- Spinach
- Italian Seasoning
- Cumin
- Salt and Pepper
I’m willing to best many of these ingredients are in your fridge and pantry making this recipe easy to pull together.
Kitchen Tools and Equipment You’ll Need
You don’t need a lot of equipment to make this soup. Most items you probably have on hand already. If you’re looking for a good pot to make soups I recommend getting a Dutch Oven. I can’t tell you how many times I’ve used this amazing Calphalon Dutch Oven for chilis, soups, pasta dishes, and so much more! It is perfect for all those one pot meals. It’s heavy duty and stands the test of time.
How to Make Vegan Lentil Soup – Step by Step
Step 1: Sauté onions and garlic in 1/4 cup of vegetable broth until translucent.
Step 2: Add chopped carrots and celery. Cook for an additional 5 minutes.
Step 3: Add Italian seasoning, cumin, and salt and pepper to taste. Stir to coat vegetables in the spices.
Step 4: Add the remainder of the vegetable broth, canned tomatoes, and lentils. Bring to a boil. Reduce heat to medium and simmer for 30 minutes.
Step 5: When ready to serve stir in fresh spinach.
What to Serve With this Soup
This soup tastes great with a hearty gluten-free or whole wheat roll. Throw together a simple salad and you’ve got a complete meal.
Vegan Lentil Soup
Ingredients
- 4 cups vegetable broth or stock
- 1 small onion chopped
- 3 carrots chopped
- 3 stalks celery chopped
- 2 cloves garlic minced
- 1 cup red lentils rinsed
- 1 bag of fresh spinach 16 oz
- 1 tbsp Italian Seasoning
- 1 tsp cumin
- salt and pepper to taste
- 1 15 oz can of diced tomatoes
Instructions
- In a large pot pour 1/4 cup of the vegetable stock on the bottom of the pan. Add onions and garlic. Cook on medium heat until translucent
- Add carrots and celery. Cook for an additional 5 minutes.
- Add Italian seasoning and cumin, and salt and pepper to taste. Stir to coat vegetables.
- Add the remainder of the vegetable stock, can of diced tomatoes and lentils.
- Bring to a boil then cover and reduce to medium low heat and cook for 30 minutes stirring occasionally.
- When you're ready to serve add the bag of spinach and stir to combine. It will look like a lot of spinach to add, so add one handful at a time until it is absorbed and combined with the soup. Spinach wilts down quickly.
Nutrition
Check Out These Other Soups and Chilis!
Give this recipe a try and let me know what you think.
If you’ve tried my Vegan Lentil Soup recipe, please rate it and let me know how it turned out. You can also follow me on Facebook, Instagram, and Pinterest for more plant-based family recipes your whole family will enjoy!
I love the idea of lentil soup. I have never made more than basic lentil recipes so I am looking forward to trying this one. Thanks!
I’ve already put this recipe on my meal plan for the week:)
Red lentils are amazing. My favorite legume to cook and bake. I even add them to pancakes and waffle 😉
What a hearty soup! This is everything a gourmet dish should be, and then some! Excited to have this for dinner tonight!
I love comfort soups like this vegan lentil soup that are filling yet super healthy.
I actually have some red lentils in my pantry — and this looks like the perfect way to use them. I appreciate that extra bit of spinach in this soup too. Sounds hearty!
I could eat a bowl every single day of this.
I literally just bought lentils because I want to incorporate them into my diet, especially lunches for my workweek. Your recipe is so timely and looks delicious! Adding it to my recipes to try.
Outstanding and very easy!! Thank you!
I’m so glad you enjoyed it!!