This Vegan Lentil Soup recipe is so incredibly easy to make using very basic pantry staple ingredients! It is a 1 pot meal and 8 easy to find ingredients. This lentil soup recipe is packed with plant-based protein, low-fat, oil-free and is simple to make, not to mention loaded with delicious flavor!
VEGAN LENTIL SOUP RECIPE
We all need very easy pantry staple recipes, am I right? Everyday vegan recipes that are not complicated or call for a crazy long list of ingredients or 10 different spices. This vegan no oil lentil soup recipe truly is based off of ingredients found in your dry pantry, with just 3 very common fresh ingredients. But even those can be kept in the freezer and are very basic.
This lentil soup using green lentils is loaded with protein, is super simple and easy to make! You likely already have all or most of these ingredients on hand.
- Green dry lentils
- Italian seasoning: Store-bought or my homemade blend
- Garlic powder
- Tomato paste
- Dark balsamic vinegar
- Low-sodium vegetable broth
HOW TO MAKE VEGAN LENTIL SOUP
Step 1: If you would like to soak your lentils for better digestion, then soak them 2-4 hours, drain and rinse them well. I always like to do this for green lentils, as I find I digest them much better.
Step 2: Cook the onions and carrots over medium heat in a bit of water until tender.
Step 3: Add the spices and stir to toast them for about 30 seconds and to absorb any residual liquid remaining.
Step 4: Add the vegetable broth, water and the lentils. Bring to a boil, cover partially to allow some steam to escape and reduce the heat to low and simmer for about 15 minutes or until tender.
Step 5: Add the tomato paste and balsamic vinegar and stir through. Stir in the spinach until wilted. Taste and add any more salt/pepper if needed. If desired, serve with red pepper flakes for a kick and fresh green onions.
MORE VEGAN SOUP RECIPES
- 1 Pot Sweet Potato Lentil Soup
- Vegan Red Lentil Spinach Soup
- Healthy Vegetable Soup With Rice
- Lazy Day Vegan Tomato Bisque
- Vegan Cauliflower Curry Soup
- Lazy Red Lentil Curry Soup
- Smoky Sweet Potato Black-eyed Pea Soup
- Low-fat Smoky Broccoli Potato Soup
- Healthy Potato Carrot Tomato Soup
- Easy Vegan Ramen Noodle Soup
- Sweet Potato Broccoli Cheese Soup
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Vegan Lentil Soup Recipe (8 Main Ingredients!)
- 1 cup (200g) dry green lentils
- 1 packed cup (160g) white or yellow onion
- 3 large carrots, peeled & sliced 1/4 inch thick
- 2 tablespoons Italian seasoning
- 1 tablespoon garlic powder
- 1 teaspoon fine salt
- 1/2 teaspoon ground black pepper
- 3 cups low-sodium vegetable broth
- 1 cup water
- 5 tablespoons (75g) tomato paste
- 1 tablespoon (15g) dark balsamic vinegar
- 4-5 large handfuls of fresh spinach leaves OR omit if you don't have any. It does add lovely texture and nutrition though.
- Optional toppings: red pepper flakes and green onions
- I use this scale.
- Make sure to sort through and remove any debris from the lentils. Also, SOAKING THEM first makes these cook in just about 15 minutes!
- I chose to soak my lentils in a bowl filled with water for 2-4 hours because of better digestion. I have less bloating and tummy aches when I soak my lentils first, but this can totally be skipped if you don't want to soak them.
- Rinse the lentils thoroughly even if you soaked them or not.
- To a large pot, add about a 1/2 cup of water over medium heat. Once hot, add the onion and carrots and cook for 5-8 minutes, stirring occasionally, until the onions are translucent and the carrots are almost fully tender.
- Add the Italian seasoning, garlic powder, salt and pepper and stir for about 30 seconds to toast them and absorb any residual liquid left.
- Add the vegetable broth, the 1 cup of water and the lentils.
- Bring to a rolling boil, then reduce the heat to low, cover partially with a lid just letting a bit of steam escape and simmer for about 15 minutes or until the lentils are tender. PLEASE NOTE that since I soak mine for 2-4 hours first, they are beautifully tender by the 15 minute mark, but if you do not soak yours first, they make take twice as long to cook.
- Add the tomato paste and balsamic vinegar and stir through to heat another minute or so.
- Add the spinach if using and stir through just until wilted. Remove from the heat. Taste and add any salt and pepper if needed. This can vary due to the broth used. Top with red pepper flakes for a kick of heat (if desired) and fresh green onions.