Hearty Vegan Lentil Soup Recipe

Living in the Dominican Republic, I’ve learned that a good soup can be more than just a meal—it’s comfort, nourishment, and a solution to some tough ingredient gaps. This vegan lentil soup has become a go-to for our family, especially on evenings when the power flickers and we huddle in the kitchen to be able to share the same flashlight. I’ve adjusted it to use staple ingredients we can find locally, and it’s wonderfully forgiving when I’m low on fresh herbs or have to swap out a vegetable. It’s one of those rare recipes that pleases my two teens still at home and helps me keep my blood sugar stable too. One particularly stormy night, I made a batch of this soup while we waited out a power outage. The kids took turns stirring the pot with flashlights, and we all agreed it tasted even better by candlelight.

Imagine a bowl of vibrant colors and rich flavors coming together to create a dish that everyone will love. This hearty vegan soup features tender lentils, fresh vegetables, and aromatic herbs that will delight your taste buds. It’s a versatile recipe, easily adaptable to suit your preferences or whatever ingredients you have on hand. Delicious and Nutritious Vegan Lentil Soup.

This vegan lentil soup is a rich and flavorful dish made with protein-packed lentils, diced tomatoes, and a variety of vegetables. It’s hearty and filling, making it ideal for lunch or dinner, and it’s easy to prepare in one pot.

Ingredients

• 1 cup dried lentils (green or brown)
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 2 teaspoons ground cumin
• 1 teaspoon dried thyme
• 1 bay leaf
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley for garnish (optional)

When celery’s hard to find at the market, I substitute with chopped green bell pepper or even chayote. It adds a nice crunch and blends well with the lentils.

Instructions

1. Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté for about 5 minutes, until the vegetables are softened.
2. Add Lentils and Spices: Stir in the lentils, diced tomatoes, vegetable broth, cumin, thyme, bay leaf, salt, and pepper. Bring the mixture to a boil. If I have extra time, I toast the cumin briefly in the oil before adding anything else—it deepens the flavor and brings a smoky note that makes a big difference.
3. Simmer: Reduce the heat to low and cover the pot. Let the soup simmer for about 30-35 minutes, or until the lentils are tender.
4. Adjust Seasoning: Taste and adjust seasoning if necessary. Remove the bay leaf before serving.
5. Serve: Sometimes I blend half the soup with an immersion blender before serving. It thickens things up and the kids like the smoother texture. Ladle the soup into bowls and garnish with fresh parsley if desired. Enjoy warm with crusty bread.

We often serve this with whole grain flatbread or even fried plantains—it’s a meal that brings everyone to the table without fuss.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes

Cooking Tips

1. Before sautéing vegetables: Chop all your vegetables the same size to ensure even cooking and a consistent texture.
2. During spice addition: Add the cumin and thyme early with the aromatics to bloom their flavor before adding the broth.
3. During simmering: Keep the lid slightly ajar while simmering to reduce the soup gently and concentrate the flavors.
4. When checking lentils: Taste a few lentils at the 30-minute mark—if they’re still a bit firm, give them 5-10 more minutes.
5. Before serving: Squeeze in a bit of lemon juice or a splash of vinegar before serving—it brightens up the whole dish.

Ingredient Substitutions

• Lentils: Use red lentils for a quicker cook time and smoother texture.
• Diced tomatoes: Fresh tomatoes (chopped) work well; just simmer a bit longer to reduce liquid.
• Vegetable broth: Replace with water and add a teaspoon of soy sauce or miso paste for umami.
• Carrots and celery: Swap with sweet potatoes, bell peppers, or squash for a different twist.
• Olive oil: Use coconut oil or avocado oil for a different fat profile.

Nutrition & Serving Info

• Servings: 4 bowls
• Estimated per serving:
  • Calories: 210 kcal
  • Protein: 12g
  • Carbohydrates: 30g
  • Fat: 5g
  • Fiber: 12g
  • Sugar: 4g
  • Sodium: ~450mg (varies based on broth)

Tip from Grammie Shirley

To save time on busy days, chop your onions, carrots, and celery in bulk and freeze them in 1-cup portions. That way, you’re always halfway to a pot of soup without extra prep.

Q&A

1. Can I freeze this soup?

Yes! Let it cool completely, then portion into airtight containers. It freezes well for up to 3 months. Thaw overnight in the fridge or reheat from frozen on the stovetop.

2. Can I use canned lentils?

You can, but reduce the simmering time to about 15 minutes and skip the initial boiling step. Drain and rinse the canned lentils before adding.

3. Is this soup spicy?

Not as written, but you can add red pepper flakes or a diced jalapeño with the aromatics if you prefer heat.

4. How do I make it thicker?

Blend a portion of the soup or simmer uncovered for the last 10 minutes to reduce the liquid.

5. Can I make this in a slow cooker?

Absolutely. Add all ingredients to your slow cooker and cook on low for 6–7 hours or high for 3–4 hours.