This delicious Creamy Vegan Lentil Soup has delicious subtle flavors of ginger, turmeric and lemon for a bright, but warming flavor and it’s easy to make, oil-free and plant-based! Instant pot directions included!
CREAMY VEGAN LENTIL SOUP
This is the perfect vegan lentil soup for the cold weather, or just anytime you want a comforting, warm soup that will completely satisfy you. I normally eat this easy vegan lentil soup, but it’s tomato-based, so I’m really loving this creamy, warming, but bright lentil soup with no tomatoes now.
With a creamy base, subtle notes of ginger and lemon, and a gorgeous color from turmeric, this creamy vegan lentil soup is not only gorgeous, it is absolutely delicious and high in plant-based protein!
It also happens to be completely healthy, nutritious, oil-free and packed with warming spices and vegetables.
INGREDIENTS NEEDED
- Raw cashews or sunflower seeds
- Yellow onion
- Carrots
- Garlic
- Spices: garlic powder, onion powder, ginger, turmeric
- Low-sodium veggie broth: Use a flavorful one here, it is important to the overall soup flavor. I like the Pacific and the Imagine brands the best.
- Fresh spinach
- Lemon
- Maple syrup: Just a tiny amount of syrup enhances the overall flavor, it does not make it sweet.
- Green lentils
HOW TO MAKE CREAMY VEGAN LENTIL SOUP
Step 1: Cook the onion until tender. Add the carrots and garlic and cook 5 more minutes.
Step 2: Add the spices and cook for 30 seconds.
Step 3: Add the broth, syrup and lentils. Cook, partially covered, over low heat for about 20 minutes until lentils are tender to your liking.
Step 4: Add the cashew cream, spinach and lemon juice and cook another 5 minutes until thickened.
This soup is bright, yet warming and so comforting at the same time. I hope you love it.
MORE VEGAN SOUP RECIPES
- Low-fat Smoky Broccoli Potato Soup
- Lazy Day Vegan Tomato Bisque
- Classic Vegan Noodle Soup
- Vegan Cauliflower Curry Soup
- Smoky Sweet Potato Black-eyed Pea Soup
- Hearty Veggie Potato Stew
Creamy Vegan Lentil Soup (With Turmeric and Lemon)
Ingredients
- 1/2 cup (75g) raw cashews (see step 1 how to make and NOTES for nut-free)
- 4 1/2 cups quality flavorful low-sodium veggie broth (I love the Pacific and Imagine brands)
- 1 cup (160g) finely diced yellow onion
- 5 large cloves (15g) minced garlic
- 1 heaping cup (150g) 1/4 inch sliced carrots
- SPICES: 2 teaspoons garlic powder, 2 teaspoons onion powder, 1 teaspoon ground ginger, 1/2 teaspoon turmeric
- 1 1/2 cups (280g) rinsed uncooked green lentils
- 2 teaspoons maple syrup or agave
- 2 tablespoons (30g) fresh lemon juice
- 4 large handfuls fresh spinach
- 1 1/4 teaspoons fine sea salt
- 1/4 teaspoon ground black pepper
- I use this scale.
Instructions
- Have all your ingredients measured and ready to go since the soup comes together pretty quickly. Make the cashew cream first or sunflower cream first. See NOTES below. If you have a Vitamix, no need to soak them. If you don't, I would soak them in a bowl of water overnight to soften or boil them for 10 minutes. Drain and rinse well and then proceed. Blend the cashews (or sunflower seeds) with 1 cup (240g) water until completely smooth.
- Add only 1/2 cup of the broth to a large pot over medium heat. Once hot, add the onions and cook about 5 minutes, stirring a bit, until soft.
- Add the carrots and garlic and cook another 3-5 minutes until the carrots are mostly tender, but not fully. Add small amounts of broth as needed to prevent sticking.
- Add all of the spices (garlic powder, onion powder, ginger, turmeric, salt and the black pepper. Stir in the veggies for about 30 seconds.
- Add the rinsed lentils, the remaining broth (4 cups) and the maple syrup. Stir well and bring to a boil on high. Once boiling, cover partially just allowing a small amount of steam to escape, reduce the heat to low and simmer about 20 minutes or until the lentils are tender to your liking.
- Add the cashew cream, spinach and lemon juice and stir through. Cook another 5 minutes until it thickens a bit and the spinach is wilted.
- Taste the soup. Add any more salt or pepper if needed. This can really vary depending on the broth used. Mine needed another good pinch. The lemon should be noticeable but not overpowering. The lemon flavor does settle down after awhile of sitting. If you'd like more, add more to serving bowls. I like to add extra freshly ground black pepper on top for serving.
Notes
- NUT-FREE: If you are allergic to cashews, then I would suggest subbing with a scant 1/2 cup of raw unsalted sunflower seeds plus 1 cup water. Since these are more bitter and less creamy, you may need an extra teaspoon of syrup. I would wait to taste the soup after it is done and decide then.
- SWEETENER: If preferred, you can sub the maple syrup with agave or a smooth date syrup.
- Add the onion and 1/2 cup broth to the IP and press the saute button and cook for 5 minutes. Add the garlic and cook 1 more minute.
- Add the spices, but NOT the salt. So you will only be adding the garlic powder, onion powder, turmeric, ginger and pepper. Stir for 30 seconds in the onion mixture.
- Add 4 1/2 cups more broth, the carrots, syrup and lentils. Stir well. Seal the pot and press the "Pressure Cook" button on high pressure for 6 or 7 minutes. 6 gives the lentils more of a bite and 7 makes them extra soft to wear they melt in your mouth, so choose your preference. I tested both times. Note that it will take about 10 minutes for the IP to come to pressure before the 7 minutes starts counting down, so keep an eye on it.
- When the 7 minutes is up, the IP will beep several times (mine beeps 10 times). Now leave the pot to naturally release for just 10 minutes. Unplug the IP. Do a quick release to release any remaining pressure by pressing the venting button. The float valve will drop down once all the pressure is released. Remove the lid carefully.
- Now stir in the salt (1 1/4 teaspoons), the cashew cream (see step 1 above in the regular directions how to make this), lemon juice and spinach for a couple of minutes until the spinach is wilted. Taste and add any more salt/pepper/lemon if desired.
Nutrition
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Amazing flavor and texture!! Should have doubled the recipe.
This soup is outstanding! I love making soup and this will be one of my favorites. Thank you for the recipe!
That is awesome, thank you Nancy!
This soup is absolutely delicious! One of the best vegan soups I’ve ever made – if you haven’t tried it, it’s a must and pretty simple to make too. I chucked in some roassted cauliflower too, as I had one that needed using – perfect.
Absolutely delicious! I try to eat lentils every week but find a lot of recipes too earthly or chewy for my taste. I followed your Instant Pot notes exactly and the soup turned out perfect. This will definitely be a monthly addition to my meal plan!!
So wonderful to hear Ashley!!
Perfect amount of cashew + turmeric; so flavorful, without being as heavy as curry. 🙂
So glad you loved it Wendy!!
Delicious! Didn’t change anything, meat-loving hubby even liked it 🙂
So awesome, thanks for the feedback!
If I could give it a 10 I would. This soup was a hit at our church luncheon. I loved every bit of it and it is so easy to make. People are asking me for the recipe…Thank you
Oh I love hearing this so much, thank you Michelle for the awesome feedback!
If you love ginger, this recipe needs to be in your rotation. This soup was amazing and surprisingly simple to make!
I’ve always loved and trusted vegan 8 desserts, they are delicious, easy and the well though out. This was the first savory dish I made and honestly the BEST soup I’ve ever had. Damn!! I even left out the onion and added kale instead of spinach! This will be on heavy rotation this winter. Even my two year old loved it and she hates when I sneak kale into soup but she gobbled it up! I don’t blame her! Thanks for the awesome recipe 🙂
This was so wonderful to hear Carley, thank you so much for the amazing feedback!
I made this for dinner last night and is delicious! Can I freeze the leftovers?
Yay! Yes, definitely!
So delicious! I rarely find a recipe I don’t have to tweak. The flavors were absolutely lovely… I added a few twists of fresh sea salt at the end and a bit more lemon juice. This will be a regular:)
That makes me so happy to hear you loved it, thank you Kathrine!
What an absolutely delicious soup. Such lovely flavours and hearty snd filling too. I made it as per the recipe but am looking forward to adding a few extra veggies after reading the other comments. Thank you for another delicious and healthy recipe
So happy to hear this Liz!!
Wow, this soup is delicious! I love using cashew cream to thicken it without adding dairy. Used fresh ginger instead of powdered and added some more vegetables (celery, zucchini) that I needed to use up. Will be enjoying for my lunches all week!
Woohoo!! Thank you!
This soup is so delicious! And very quick & easy which makes me love it even more!
This is my favorite lentil soup recipe!! Finally a lentil soup with NO tomatoes. My family doesn’t care for tomatoes. I LOVED this soup!
OMG, delish! I am hooked on this lentil soup. It comes together quickly and ready to eat in less than 30 mins! Thank you so much!! Donna J
Aww yay Donna!
HOLY WOW. This is incredible! I didn’t have cashews or sunflowers on hand so I used a cup of full fat coconut milk as recommended in another review and it was perfect! I’ll be raving about this to everyone I know. New favorite!!!
Definite keeper! This was flavorful, comforting and delicious!
Do you have any recommended fresh herbs to top it with?
Hi Eric! Sorry I just saw this. Cilantro goes good with turmeric and lemon but if you want something more mild, try basil or parsley.
We loved this recipe. It is soo good. I would like to ask you what kind of food processor you have and do you like it. I need a food processor and don’t know a good one to buy. I don’t think they make them as good as they used to.
Thank you very much for all your wonderful recipes. I forgot to do the star rating, so that’s why you are getting this second comment.
I’m so happy you loved it, thank you Sandra! I have a SHOP page under my menu at the top where I link to my favorite products and here is the food processor I’ve used for years and love! https://thevegan8.com/product/food-processor/
We loved this recipe. It is soo good. I would like to ask you what kind of food processor you have and do you like it. I need a food processor and don’t know a good one to buy. I don’t think they make them as good as they used to.
Thank you very much for all your wonderful recipes.
I made this recipe tonight as written and it is so yummy! This is the first recipe of yours I have made and look forward to making so many more; they all sound delicious and are so healthful. Thank you for all the work you do for your site. Really appreciate the extra lengths you go to in providing alternatives, thorough notes, measurements, and nutritional information.
Such a kind comment, thank you Anastasia! So glad you enjoyed the recipe!
Excellent….have you tried substituting cashew cream with coconut milk? If not, do you think it’ll work?
No, I haven’t tried it! Yes, it should, it just may not quite thicken up the same. I’d use full-fat, 1 cup.
Wow, i didn’t notice my old question posted and was replied to already…haha. i had to test this out with the original recipe so went a head and risked any allergic reaction to cashew (had allergy pills ready anyway…hehe). I am happy to say that I didn’t have any apparent allergic reaction but more importantly, my family LOVED IT!!! Ok, my dad who is a meat guy and whose idea of having “veggies” in a dish is putting one dried laurel leaf even seemed to luv it too(he just had too much pride to admit it, i can tell) ! This actually tasted FANTASTIC when used as a filling for paratha. After testing it out, i cooked it again a couple of days later but made enough to store the other half in the freezer. Every person new to vegan- or plant-based diet or just wanna cut down on meat needs to try this delicious recipe. I would put a star on this one on your list.
That is so amazing Eric to hear how much everybody has loved this recipe, yay!!
With the IP recipe, it says to add “4.5 cups more” broth….does that then mean you add 9 cups of broth all up? Wasn’t to sure. Thanks.
That just means 4 1/2 cups more in addition to the 1/2 cup that you add in 1 step. 5 cups total!
Made this last night as prep for the week. It was so good I ate it for dinner right away! Made exactly according to recipe and it was perfect. Thanks so much the the great recipe!
Amazing, thank you Dawn!