December 18, 2014
Red Lentil Soup

Red Lentil Soup! This red lentil soup recipe is both vegan and gluten-free! A healthy, low-fat soup that’s cozy and simple and packed with 18g of plant-based protein per serving. Red Lentil Soup! Vegan and Gluten-free! A healthy, low-fat soup that's cozy and simple! Packed with protein. |www.delishknowledge.com

Lentil Soup for the Soul. Do you remember those books? I don’t know if there was ever a Chicken Soup for the Vegetarian Soul edition, but if there was- this soup would be on the cover. If you have ever uttered the phrase “I want a big bowl of something comforting!” then this red lentil soup is your kinda meal.

I really feel like lentils could create world peace. There is nothing more soothing than sipping on an incredibly nourishing soup loaded with vegetables, lentils, and spices. After a bowl of this, I am ready to conquer the world! Well, at least conquer my to-do list. 

Red Lentil Soup! Vegan and Gluten-free! A healthy, low-fat soup that's cozy and simple! Packed with protein. |www.delishknowledge.com

Red Lentil Soup! Vegan and Gluten-free! A healthy, low-fat soup that's cozy and simple! Packed with protein. |www.delishknowledge.com

This soup has been getting me through our monsoon-like weather as of late. Since we’ve been in a drought for the past several years, I’m trying hard to enjoy all of the rain and am using the wet weather as an excuse to stay in bed a bit longer or curl up with a book and a mug of this soup.

While it’s pretty easy to put this red lentil soup together, the flavor is anything but simple. A boldly flavor soup seasoned with turmeric, ginger, and paprika! Since I crave lots of spice this time of year, I like to finish this off with a bit of cayenne pepper for an extra bonus kick, optional if you want it!

Red Lentil Soup! Vegan and Gluten-free! A healthy, low-fat soup that's cozy and simple! Packed with protein. |www.delishknowledge.com

Tips for Perfect Vegan Red Lentil Soup

If you haven’t had red lentils before, they behave completely different than brown or green lentils. Once cooked, they lose their shape and become porridge-like in texture. Perfect for a thick, stick-to-your-ribs soup without using butter, cream, or cheese.

Since we don’t use any dairy in this red lentil soup recipe, this creamy soup freezes beautifully! Make a batch, eat what you can, and then freeze the rest in an air-tight bag or container. Whenever you’re in need of a little pick me up this winter, just thaw and serve.

Each serving of this soup also contains 18g of protein and 17g fiber, a one-two punch of satisfying and satiating.

Red Lentil Soup! Vegan and Gluten-free! A healthy, low-fat soup that's cozy and simple! Packed with protein. |www.delishknowledge.com

If you try this red lentil soup recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking! 

Other vegan soup recipes you may love: vegan chicken-less soup, weeknight chicken noodle soup, vegan miso soup, tuscan kale soup and lemon chickpea orzo soup

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red lentil soup

Red Lentil Soup

  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 8 cups 1x
  • Category: dinner, soup
  • Method: stove top
  • Cuisine: vegan, american

Description

Red Lentil Soup! This red lentil soup recipe is both vegan and gluten-free! A healthy, low-fat soup that’s cozy and simple and packed with 18g of plant-based protein per serving.


  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 8 cups 1x
  • Category: dinner, soup
  • Method: stove top
  • Cuisine: vegan, american
  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 8 cups 1x
  • Category: dinner, soup
  • Method: stove top
  • Cuisine: vegan, american
Scale

Ingredients

  • 1 tsp. olive oil
  • 1 small onion, chopped
  • 4 garlic cloves, chopped
  • 3 celery sticks, chopped
  • 1 large baking potato, chopped
  • 1 tsp. ground cumin
  • 1 tsp. ground turmeric
  • 1/2 tsp. ground ginger
  • 1/2 tsp. smoked paprika
  • pinch salt/pepper
  • 5 cups vegetable broth
  • 1 1/2 cups red lentils
  • 1 (28 ounce) can diced tomatoes, drained
  • 1/4 cup chopped parsley or cilantro
  • 1 tbsp. fresh lemon juice

Instructions

  1. Heat 1 tsp. olive oil over medium heat in a large sauce pan.
  2. Add the onion and let cook for 5 minutes until soft.
  3. Add the garlic, celery, and potato chunks. Cook until soft and lightly browned, another 2-3 minutes.
  4. Add the cumin, turmeric, ground ginger, paprika and salt/pepper and stir until fragrant.
  5. Add the vegetable broth, lentils, and canned tomatoes and bring to a simmer.
  6. Cover and cook for 20 minutes and cook until lentils are tender.
  7. Remove from heat and puree 1/2 of the soup using either a blender or immersion blender.
  8. Add back in the 1/2 of the soup and stir in the herbs and lemon juice.
  9. Season to taste with salt/pepper if needed and serve.

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Red Lentil Soup! Vegan and Gluten-free! A healthy, low-fat soup that's cozy and simple! Packed with protein. |www.delishknowledge.com

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Meet Alex Caspero

Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

36 comments
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  1. This was so DELICIOUS and a big hit with the family! It was quick and easy to make. Definitely adding it to my favorites! Thank you!

  2. This was so tasty! I was concerned about blending half, but mixing with the second half leaves some texture and colour remaining while smoothing out the majority.

    Thanks for the recipe. It can be hard to find healthy meals that are also really delicious. I’ll check out some more. 🙂

  3. I made this receipe and it was delicious! Both my hubby and I enjoyed it so much. It was very favourable thanks to all the spices. The receipe says it makes 8 cups which it does. Can you tell me how much per serving in order to get 18g of plant protein? Thanks so much. This is a definite favourite.

  4. This soup smells amazing cooking. One of the best lentils soups I have made…this recipe is a keeper ! I am trying to stay away from white potatoes so I cubed up a sweet potatoe..it was very good. Thank you for sharing this recipe

  5. This was a great find – just substituted the large potato with 3 medium small heirloom carrots and it worked out beautifully!

    Much appreciated!!

  6. We just loved this. It’s cold up here in Canada! My husband is a naughty diabetic and it’s hard to find things to cook that he likes and will eat. He liked this so much that at this moment I’m simmering another batch for the freezer. The flavor is gently exotic with a lovely well rounded taste. Good stuff.

  7. I made this Soup and it IS ALL THAT AND SEVERAL BAGS OF CHIPS!!!!!! Delicious, and my daughter who hates everything I cook also loved it! Thanks for this 5 Star recipe! I will definitely be adding this to my staples in the future! And you don’t have to wait until Winter to enjoy this.

  8. […] В большой кастрюле на среднем огне растопите масло, добавьте семена кориандра, куркуму, щепотку соли и свежемолотый перец. Прогревайте специи пару минут, затем добавьте мелко, но произвольно порезанные лук и чеснок и томите помешивая 5 минут. Добавьте произвольно нарезанные помидоры и перец, томите под крышкой еще 5 минут. Тем временем тщательно промойте чечевицу, затем добавьте ее в кастрюлю вместе с бульоном или водой. Доведите до кипения, закройте крышкой и варите на маленьком огне 30 минут. Взбейте погружены блендером, добавьте соль и перец по вкусу. Подавайте, украсив зеленью, и с кусочком темного хлеба на закваске. Приятного аппетита! Фото: delishknowledge […]

  9. […] Красная и желтая чечевица, на мой взгляд, обязательный на каждой кухне продукт. Не только потому, что чечевица — кладезь полезных макро и микро элементов, содержит много клетчатки, замечательна на вкус, но и потому что эти два вида чечевицы — самые легкие в усвоении бобовые, их необязательно замачивать, и они быстро готовятся. «Зачет» по всем пунктам. Этот суп — прекрасный «фастфуд», который принесет каждой клетке вашего тела пользу. Подготовка занимает немного времени, так как все овощи нарезаются произвольно. Всю основную «работу» сделают специи и кастрюля. Ингредиенты: • 1/2 ст.л. Гхи или топленого масла • 1 ч.л. семян кориандра • 1/3 ч.л. куркумы • 1/2 луковицы • 1 большой зубчик чеснока • 2 средних помидора • 1 желтый, красный или оранжевый сладкий перец • 1 стакан красной или желтой чечевицы (или их микс в любой пропорции) • 600-750 мл горячей воды или бульона (в зависимости от того, какая густота вам нравится) • соль • перец В большой кастрюле на среднем огне растопите масло, добавьте семена кориандра, куркуму, щепотку соли и свежемолотый перец. Прогревайте специи пару минут, затем добавьте мелко, но произвольно порезанные лук и чеснок и томите помешивая 5 минут. Добавьте произвольно нарезанные помидоры и перец, томите под крышкой еще 5 минут. Тем временем тщательно промойте чечевицу, затем добавьте ее в кастрюлю вместе с бульоном или водой. Доведите до кипения, закройте крышкой и варите на маленьком огне 30 минут. Взбейте погружены блендером, добавьте соль и перец по вкусу. Подавайте, украсив зеленью, и с кусочком темного хлеба на закваске. Приятного аппетита! Фото: delishknowledge […]

  10. This weather is so strange!! Especially compared to last year. At least it hasn’t gotten bone-chilling cold yet, but… It’s hard to stay positive about all the rain, even if we need it. 😉 But this soup sounds like the perfect way to cope! Pinned!

    • Lentils are great. Do you consider the anti nutrients? I am making the soup with lentils that I sprouted. Just wondering your thinking on that. Thanks for a great recipe.

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